Canned chickpeas vs Chickpea flour

Canned chickpeasChickpea flour
Same weightSame caloriesOne serving

In short

Gram for gram, there are 4.4 times as many calories in chickpea flour as in canned chickpeas (387 vs 88 in 100 g). Most of those in chickpea flour come from carbohydrate.

More in canned chickpeas: sodium (4.3×). More in chickpea flour: folate (17×), copper (6×), thiamin (15×), protein (4.6×) and 13 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Canned chickpeas88 cal

4.9 g protein · 13.5 g carbs · 1.9 g fat

Chickpea flour387 cal

22.4 g protein · 57.8 g carbs (10.8 g sugars) · 6.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%62.5%125%
  • Folate25 µg · 437 µg
    6%109%
  • Copper0.15 mg · 0.91 mg
    17%101%
  • Thiamin (B1)0.032 mg · 0.49 mg
    3%41%
  • Protein4.9 g · 22.4 g
    10%45%
  • Manganese0.82 mg · 1.6 mg
    36%70%
  • Magnesium27 mg · 166 mg
    6%40%
  • Fiber4.4 g · 10.8 g
    16%39%
  • Iron1.2 mg · 4.9 mg
    7%27%
  • Zinc0.69 mg · 2.8 mg
    6%26%
  • Phosphorus80 mg · 318 mg
    6%25%
  • Carbohydrates13.5 g · 57.8 g
    5%21%
  • Potassium144 mg · 846 mg
    3%18%
  • Selenium2 µg · 8.3 µg
    4%15%
  • Niacin (B3)0.13 mg · 1.8 mg
    1%11%
  • Sodiumlimit278 mg · 64 mg
    12%3%
  • Riboflavin (B2)0.015 mg · 0.11 mg
    1%8%
  • Pantothenic acid (B5)0.3 mg · 0.61 mg
    6%12%
  • Total fat1.9 g · 6.7 g
    3%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.2 g · 0.69 g1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium35 mg · 45 mg3%·3%
  • Vitamin A1 µg · 2 µg<1%·<1%
  • Vitamin C0.1 mg · 0 mg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.47 mg · 0.49 mg28%·29%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin E, vitamin K, choline.

From USDA FoodData Central: Canned chickpeas (SR Legacy 175206), Chickpea flour (SR Legacy 174288). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Canned chickpeas withDry chickpeasChickpeas, rawChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltCanned chickpeas, drained