Canned chickpeas vs Chickpea flour
In short
For the same 100 calories you eat 114 g of canned chickpeas or 26 g of chickpea flour. Most of those in chickpea flour come from carbohydrate.
More in canned chickpeas: vitamin B6 (4.2×), manganese (2.2×), sodium (19×) and fiber. More in chickpea flour: folate (4×), thiamin (3.5×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
114 g · 5.6 g protein · 15.3 g carbs · 2.2 g fat
25.8 g · 5.8 g protein · 14.9 g carbs (2.8 g sugars) · 1.7 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 calories 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.
- Vitamin B60.54 mg · 0.13 mg32%7%
- Manganese0.93 mg · 0.41 mg40%18%
- Folate28.4 µg · 113 µg7%28%
- Sodiumlimit316 mg · 16.5 mg14%1%
- Fiber5 g · 2.8 g18%10%
- Thiamin (B1)0.036 mg · 0.13 mg3%10%
- Copper0.17 mg · 0.24 mg19%26%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein5.6 g · 5.8 g11%·12%
- Total fat2.2 g · 1.7 g3%·2%
- Saturated fatlimit0.23 g · 0.18 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates15.3 g · 14.9 g6%·5%
- Potassium164 mg · 219 mg3%·5%
- Calcium39.8 mg · 11.6 mg3%·1%
- Iron1.4 mg · 1.3 mg8%·7%
- Magnesium30.7 mg · 42.9 mg7%·10%
- Phosphorus90.9 mg · 82.2 mg7%·7%
- Zinc0.78 mg · 0.73 mg7%·7%
- Selenium2.3 µg · 2.1 µg4%·4%
- Vitamin A1.1 µg · 0.52 µg<1%·<1%
- Vitamin C0.11 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.017 mg · 0.027 mg1%·2%
- Niacin (B3)0.15 mg · 0.46 mg1%·3%
- Pantothenic acid (B5)0.34 mg · 0.16 mg7%·3%
- 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.