Chickpeas v/s quinoa: Which has more protein?
What's the story
Chickpeas and quinoa are both excellent sources of plant-based protein, but they offer different nutritional profiles.
With the rise of plant-based diets, knowing how they compare is essential.
They differ in protein content, fiber levels, and additional health benefits.
This article delves into these aspects to help you make informed dietary choices.
It's not about who wins, but what each brings to the table!
Nutrients
Nutritional profile comparison
Chickpeas pack a punch with nearly 15 grams of protein per cup, along with iron, magnesium, and vitamin B6.
Quinoa delivers a solid eight grams of protein per cup and is a complete protein containing all nine essential amino acids.
Plus, it's a good source of magnesium, phosphorus, manganese, and folate.
Digestion
Digestibility factors
Chickpeas have oligosaccharides which can lead to bloating/gas for some people as these sugars produce gas during digestion.
You can alleviate this issue by properly soaking or thoroughly cooking them.
Quinoa is usually easier on your stomach as it doesn't have these problematic sugars.
But it has saponins, which can cause a bit of irritation if you don't rinse it well before cooking.
Cooking uses
Culinary versatility
Chickpeas can be used whole in salads or stews for added texture and flavor, or they can be ground into flour and used in baking for things like flatbreads or pancakes.
Quinoa can be used as a base for salads or side dishes thanks to its nutty flavor, or it can serve as a substitute grain in recipes like pilafs or breakfast bowls.
Price
Cost considerations
Chickpeas are generally cheaper than quinoa because they are more readily available in various parts of the world.
You can usually find them for around $1-$2 per pound, while quinoa tends to be more expensive, ranging from $3-$5 per pound, depending on the quality grade options offered in the market.