Wheat Flour vs. Chickpeas

Nutrition comparison of Wheat Flour and Cooked Chickpeas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and chickpeas:

  • Both wheat flour and chickpeas are high in calories, dietary fiber, iron and protein.
  • Chickpea is a great source of calcium and potassium.
  • Wheat flour has 14.4 times less sugar than chickpea.
  • Wheat flour has more thiamin, riboflavin and niacin, however, chickpea contains more Vitamin B6.
Detailed nutritional comparison of wheat flour and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Chickpeas src

Calories and Carbs

calories

Both wheat flour and chickpeas are high in calories. Wheat flour has 120% more calories than chickpea - wheat flour has 361 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Chickpeas
Protein 14% 21%
Carbohydrates 82% 65%
Fat 4% 14%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and chickpea has 62% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both wheat flour and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Wheat flour has 14.4 times less sugar than chickpea - wheat flour has 0.31g of sugar per 100 grams and chickpea has 4.8g of sugar.



Protein

protein

Both wheat flour and chickpeas are high in protein. Wheat flour has 35% more protein than chickpea - wheat flour has 12g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both wheat flour and chickpeas are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than wheat flour - chickpea has 1.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Chickpeas and wheat flour contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and chickpeas contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Wheat flour and chickpeas contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, riboflavin and niacin, however, chickpea contains more Vitamin B6. Both wheat flour and chickpeas contain significant amounts of pantothenic acid and folate.

Wheat Flour Chickpeas
Thiamin 0.812 MG 0.116 MG
Riboflavin 0.512 MG 0.063 MG
Niacin 7.554 MG 0.526 MG
Pantothenic acid 0.438 MG 0.286 MG
Vitamin B6 0.037 MG 0.139 MG
Folate 183 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 227% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both wheat flour and chickpeas are high in iron. Wheat flour has 53% more iron than chickpea - wheat flour has 4.4mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 191% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both wheat flour and chickpeas contain small amounts of beta-carotene.

Wheat Flour Chickpeas
beta-carotene 1 UG 16 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and chickpeas contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Chickpeas
alpha linoleic acid 0.043 G 0.043 G
Total 0.043 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, both wheat flour and chickpeas contain significant amounts of linoleic acid.

Wheat Flour Chickpeas
linoleic acid 0.685 G 1.113 G
Total 0.685 G 1.113 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Wheat Flour g

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