Flour vs. Chickpeas

Nutrition comparison of 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 flour versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

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

  • Both flour and chickpeas are high in calories, dietary fiber and protein.
  • Chickpea is a great source of calcium, iron and potassium.
  • Flour has 16.7 times less sugar than chickpea.
  • Flour has more niacin, however, chickpea contains more Vitamin B6 and folate.
Detailed nutritional comparison of 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: Flour (Wheat flour, white, all-purpose, unenriched) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Chickpeas src

Calories and Carbs

calories

Both flour and chickpeas are high in calories. Flour has 122% more calories than chickpea - flour has 364 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, flour is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Flour has a macronutrient ratio of 12:86:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Chickpeas
Protein 12% 21%
Carbohydrates 86% 65%
Fat 2% 14%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and chickpea has 64% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both flour and chickpeas are high in dietary fiber. Chickpea has 181% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Flour has 16.7 times less sugar than chickpea - flour has 0.27g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both flour and chickpeas are high in protein. Flour has 17% more protein than chickpea - flour has 10.3g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both flour and chickpeas are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Flour and chickpeas contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Flour Chickpeas
Thiamin 0.12 MG 0.116 MG
Riboflavin 0.04 MG 0.063 MG
Niacin 1.25 MG 0.526 MG
Pantothenic acid 0.438 MG 0.286 MG
Vitamin B6 0.044 MG 0.139 MG
Folate 26 UG 172 UG

Minerals

calcium

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

iron

Chickpea is a great source of iron and it has 147% more iron than flour - flour has 1.2mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 172% more potassium than flour - flour has 107mg 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,

Flour Chickpeas
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 16 UG

Omega-3 and Omega-6

omega 3s

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

Flour Chickpeas
alpha linoleic acid 0.022 G 0.043 G
Total 0.022 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than flour per 100 grams.

Flour Chickpeas
linoleic acid 0.391 G 1.113 G
Total 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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


FAQ

Does flour or chickpeas contain more calories in 100 grams?
Both flour and chickpeas are high in calories. Flour has 120% more calories than chickpea - flour has 364 calories in 100g and chickpea has 164 calories.

Does flour or chickpeas have more carbohydrates?
By weight, flour is high in carbohydrates and chickpea has 60% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.