Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsFull Fat Soy Flour (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Full Fat Soy Flour (Raw)
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Full Fat Soy Flour (Raw) provides 206mg of calcium per 100g — a much better source for bone health.
Full Fat Soy Flour (Raw) has 6.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 434kcal22% | <0.1kcal |
| Protein | 21g41% | 38g76% | <0.1g |
| Total Fat | 6.0g8% | 21g26% | <0.1g |
| Saturated Fat | 0.60g3% | 3.0g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 32g12% | +31g |
| Dietary Fiber | 12g44% | 9.6g34% | +2.6g |
| Sugars | 11g | 7.5g | +3.2g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 4.0mg4% | 0mg0% | +4.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 1.9mg13% | <0.1mg |
| Vitamin K | 9.0mcg8% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.54mg31% | 0.46mg27% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 345mcg86% | +212mcg |
| Thiamin (B1) | 0.48mg40% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 1.5mg10% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 13mg1% | +11mg |
| Calcium | 57mg4% | 206mg16% | <0.1mg |
| Iron | 4.3mg24% | 6.4mg35% | <0.1mg |
| Potassium | 718mg15% | 2520mg54% | <0.1mg |
| Phosphorus | 252mg20% | 494mg40% | <0.1mg |
| Magnesium | 79mg19% | 429mg102% | <0.1mg |
| Zinc | 2.8mg25% | 3.9mg36% | <0.1mg |
| Copper | 0.66mg73% | 2.9mg324% | <0.1mg |
| Manganese | 4.2mg180% | 2.3mg99% | +1.9mg |
| Selenium | 0mcg0% | 7.5mcg14% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is moderately lower in calories than Full Fat Soy Flour (Raw), containing 378 kcal compared to 434 kcal per 100g (15% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the leaner option with 6.04g of total fat per 100g compared to 20.6g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 2.99g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 9mcg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.212mg).
Key Minerals: Notable mineral differences include Selenium (Full Fat Soy Flour (Raw): 7.5mcg vs 0mcg), Magnesium (Full Fat Soy Flour (Raw): 429mg vs 79mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.656mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Chickpeas (garbanzo Beans Bengal Gram)
More with Full Fat Soy Flour
❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 20.5g for Chickpeas (garbanzo Beans Bengal Gram) (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Full Fat Soy Flour (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 434 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Full Fat Soy Flour (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 20.6g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Full Fat Soy Flour (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 9.6g.