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Pumpkin seed vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Chickpeas

  • Pumpkin seed has more Zinc, Magnesium, Fiber, Copper, and Potassium, however, Chickpeas is richer in Folate, Manganese, Phosphorus, and Vitamin B6.
  • Pumpkin seed covers your daily Zinc needs 80% more than Chickpeas.
  • Chickpeas has 14 times less Saturated Fat than Pumpkin seed. Pumpkin seed has 3.67g of Saturated Fat, while Chickpeas has 0.269g.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Chickpeas infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +12.2%
Contains more Iron +14.5%
Contains more Magnesium +445.8%
Contains more Potassium +215.8%
Contains more Zinc +573.2%
Contains more Copper +96%
Contains more Phosphorus +82.6%
Contains less Sodium -61.1%
Contains more Manganese +107.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +12.2%
Contains more Iron +14.5%
Contains more Magnesium +445.8%
Contains more Potassium +215.8%
Contains more Zinc +573.2%
Contains more Copper +96%
Contains more Phosphorus +82.6%
Contains less Sodium -61.1%
Contains more Manganese +107.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +129.6%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +241.2%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +83.9%
Contains more Vitamin B5 +410.7%
Contains more Vitamin B6 +275.7%
Contains more Folate +1811.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +129.6%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +241.2%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +83.9%
Contains more Vitamin B5 +410.7%
Contains more Vitamin B6 +275.7%
Contains more Folate +1811.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +109.4%
Contains more Fats +649%
Contains more Carbs +96%
Contains more Other +313%
Contains more Water +1238%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +109.4%
Contains more Fats +649%
Contains more Carbs +96%
Contains more Other +313%
Contains more Water +1238%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +934.6%
Contains more Polyunsaturated fat +665.1%
Contains less Saturated Fat -92.7%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +934.6%
Contains more Polyunsaturated fat +665.1%
Contains less Saturated Fat -92.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Chickpeas
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Chickpeas Opinion
Net carbs 35.35g 19.82g Pumpkin seed
Protein 18.55g 8.86g Pumpkin seed
Fats 19.4g 2.59g Pumpkin seed
Carbs 53.75g 27.42g Pumpkin seed
Calories 446kcal 164kcal Pumpkin seed
Sugar 4.8g Pumpkin seed
Fiber 18.4g 7.6g Pumpkin seed
Calcium 55mg 49mg Pumpkin seed
Iron 3.31mg 2.89mg Pumpkin seed
Magnesium 262mg 48mg Pumpkin seed
Phosphorus 92mg 168mg Chickpeas
Potassium 919mg 291mg Pumpkin seed
Sodium 18mg 7mg Chickpeas
Zinc 10.3mg 1.53mg Pumpkin seed
Copper 0.69mg 0.352mg Pumpkin seed
Manganese 0.496mg 1.03mg Chickpeas
Selenium 3.7µg Chickpeas
Vitamin A 62IU 27IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.35mg Chickpeas
Vitamin C 0.3mg 1.3mg Chickpeas
Vitamin B1 0.034mg 0.116mg Chickpeas
Vitamin B2 0.052mg 0.063mg Chickpeas
Vitamin B3 0.286mg 0.526mg Chickpeas
Vitamin B5 0.056mg 0.286mg Chickpeas
Vitamin B6 0.037mg 0.139mg Chickpeas
Folate 9µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.326mg 0.085mg Pumpkin seed
Threonine 0.683mg 0.329mg Pumpkin seed
Isoleucine 0.956mg 0.38mg Pumpkin seed
Leucine 1.572mg 0.631mg Pumpkin seed
Lysine 1.386mg 0.593mg Pumpkin seed
Methionine 0.417mg 0.116mg Pumpkin seed
Phenylalanine 0.924mg 0.475mg Pumpkin seed
Valine 1.491mg 0.372mg Pumpkin seed
Histidine 0.515mg 0.244mg Pumpkin seed
Saturated Fat 3.67g 0.269g Chickpeas
Monounsaturated Fat 6.032g 0.583g Pumpkin seed
Polyunsaturated fat 8.844g 1.156g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
21%
Chickpeas
Minerals Daily Need Coverage Score
103%
Pumpkin seed
57%
Chickpeas

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 3.401g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.