Chana, or chickpeas, are one of the most popular legume superfoods around the world, known for a very unique nutritional profile and multiple health benefits. Black and white chanas have distinct tastes and wide health benefits, so they are staple favourites in South Asia and any other kitchen around the world.
Both are nutrient-dense, though there are minor but important differences between the two, such as how they may enhance health or how versatile they may be in the kitchen.
In-depth comparisons of black chana vs white chana will be covered in this blog, along with information on their nutritional benefits and ways to improve your meals. By the time it’s all over, you’ll know exactly what kind of chana suits your taste and nutritional objectives.
What is Black Chana?
Kala chana, another term for black chana, is one of the types of chickpea identified by its dark brown to black colour and small size. Its slightly earthier and nuttier flavour gives food preparations more nuance and richness.
Black chana is denser, firmer in texture, and has a tougher outer skin compared to the white chana. Such chana is often used in Pakistani and Indian cooking to prepare a vast variety of dishes, such as thick stews, crunchy salads, and mouthwatering curries.
Nutritional Profile of Black Chana
Black chana is a great addition to a healthy diet as it is an excellent source of essential nutrients. Here are some of its major nutritional benefits:
- Rich in proteins: Black chana is a great plant-based source of protein that is required for body processes such as muscle building and repair.
- Rich in fibre: Black chana is very rich in fibre content, which can help in maintaining blood sugar levels and ease digestion.
- Rich in minerals: Black chana contains a rich source of minerals, including iron, magnesium, potassium, and many other essential minerals for heart and bone health and overall wellness.
What is White Chana?
White Chana, also referred to as Kabuli Chana, is a widely used chickpea in Middle Eastern and Western cuisine. Compared to black chana, these chickpeas are rounder and bigger in size. It has a light-coloured skin and a smooth texture with a subtly sweet and nutty flavour profile.
White chana imparts a unique texture and flavour to a wide range of culinary masterpieces, from the crunchy and savoury falafel to the creamy and flavourful hummus. It also adds a delicate nuttiness to the rich and fragrant sauces, making it a staple in many Indian curries.
Nutritional Profile of White Chana
White chana is also very healthy and nutrient-dense. Here are some of its nutritional benefits:
- Rich in proteins: Vegetarians and vegans choose white chana because it offers a substantial amount of plant-based protein.
- Low glycaemic index: White chana is perfect for diabetics because of its low glycaemic index, which helps to maintain stable blood sugar levels.
- Rich in folate: Folate is a nutrient that is essential for cell growth and the production of red blood cells. White chana is rich in folate.
Black Chana Vs White Chana: Nutritional Comparison
Fibre and protein content
Both black and white chana are rich in protein, but black chana usually contains a little more fibre and protein.
White chana contains about 7-9 grammes of protein per 100 grammes, while black chana contains about 8-10 grammes. Black chana also contains more fibre, which is good for digestive health.
Differences in micronutrients
Iron, magnesium, potassium, and folate are some of the key minerals and vitamins that have been present in black and white chana.
Due to the iron content in black chana, it is significantly beneficial for people with anaemia or iron deficiency. On the other hand, since white chana has a higher folate content, it is considered to be an important component for pregnant women and those who look forward to raising their red blood cell count.
Antioxidant levels
Because of its darker skin, black chana has more antioxidants than white chana. The antioxidants of black chana improve immunological function and protect against cell damage by removing the free radicals in the body.
Health Benefits of Black Chana And White Chana
Black Chana
Black chana is highly valued due to the numerous health benefits. Here are Some of its benefits:
- Weight loss: It is an excellent food for weight reduction or management as it is full of fibre and proteins, hence making you fuller for a more extended period.
- Digestive health: Black chana contains a rich amount of fibre content that ensures frequent bowel movements with the help of proper digestion that also reduces the cases of constipation.
- Heart health: Rich in potassium and magnesium, black chana reduces the risk of heart disease and stroke by controlling blood pressure.
- Blood sugar control: Black chana has a low glycaemic index, making it an excellent food for controlling blood sugar, especially in people with type 2 diabetes.
White Chana
White chana offers a lot of health benefits as well. Here are some of its benefits:
- Muscle health: The high protein content of white chana makes it a great diet for building and repairing muscle.
- Rich in folate: White chana is an excellent diet for pregnant women because folate constitutes the development of healthy cells, and especially pregnant ladies require folates.
- Aids in digestion: White chana is rich in dietary fibre, which decreases the risk of digestive diseases and encourages healthy digestion.
- Aids in bone health: High calcium and magnesium content in white chana promote strong bones and teeth and lower the incidence of osteoporosis.
Cooking Uses of Black Chana And White Chana
Black Chana
Many classic Indian cuisines, especially those requiring strong flavours, are centred around black chana. Some of the dishes are:
Chana Masala: It is often served with potatoes, and the dish focuses on the earthy richness of black chana in a fiery tomato-based gravy.
Stews & Soups: Black chana is great to add comfort to comforting stews and soups in winter.
White Chana
White chana is used in various dishes that require a mild, nutty flavour. Some of the dishes are:
Hummus: This is a creamy dip made from tahini, lemon juice, garlic, and olive oil. It is the most common accompaniment to white chana.
Falafel: Ground white chana is mixed with spices, herbs, and often other vegetables to make these crispy fritters.
Snacks and Salads: Due to its milder flavour, it can be used as a roasted snack or in lighter meals such as salads.
Indian Curries: White Chana can be used in some Indian curries for a slightly different flavour profile; however, it is less popular than black Chana.
Conclusion
Both black chana and white chana have different advantages in terms of flavour, nutritional value, and health benefits. So, Choosing between black vs white chana depends on your cooking preferences, health objectives and the food you are preparing
Black chana can be a better option for you if you want a higher protein and fibre content. It helps with digestion, heart health, and weight loss. White chana can be the best option for you if you need a folate source or if you want your food to have a lighter flavour and texture.
Because both types are nutrient-dense, you can enjoy the many health benefits of chickpeas by adding one or both to your diet.