Whole Wheat Flour vs. Chickpeas

Nutrition comparison of Whole 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 whole 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 whole wheat flour and chickpeas:

  • Both whole wheat flour and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
  • Chickpea is a great source of calcium.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, chickpea contains more folate.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Chickpeas src

Calories and Carbs

calories

Both whole wheat flour and chickpeas are high in calories. Whole wheat flour has 102% more calories than chickpea - whole wheat flour has 332 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Chickpeas
Protein 11% 21%
Carbohydrates 84% 65%
Fat 5% 14%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and chickpea has 63% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both whole wheat flour and chickpeas are high in dietary fiber. Whole wheat flour has 72% more dietary fiber than chickpea - whole wheat flour has 13.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Whole wheat flour and chickpeas contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and chickpea has 4.8g of sugar.



Protein

protein

Both whole wheat flour and chickpeas are high in protein. Whole wheat flour has a little more protein (8%) than chickpea by weight - whole wheat flour has 9.6g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both whole wheat flour and chickpeas are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Whole wheat flour and chickpeas contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Whole wheat flour and chickpeas contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Chickpeas
Thiamin 0.297 MG 0.116 MG
Riboflavin 0.188 MG 0.063 MG
Niacin 5.347 MG 0.526 MG
Pantothenic acid 1.011 MG 0.286 MG
Vitamin B6 0.191 MG 0.139 MG
Folate 28 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 48% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both whole wheat flour and chickpeas are high in iron. Whole wheat flour has 28% more iron than chickpea - whole wheat flour has 3.7mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both whole wheat flour and chickpeas are high in potassium. Whole wheat flour has 35% more potassium than chickpea - whole wheat flour has 394mg 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 whole wheat flour and chickpeas contain small amounts of beta-carotene.

Whole Wheat Flour Chickpeas
beta-carotene 5 UG 16 UG
lutein + zeaxanthin 220 UG ~



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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Whole Wheat Flour g

()
Daily Values (%)

Cooked Chickpeas g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G