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  6. Chickpea flour (besan) vs. Pumpkin seeds

Chickpea flour (besan) vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between chickpea flour (besan) and pumpkin seeds

  • Chickpea flour (besan) has more folate, manganese, vitamin B1, vitamin B6, phosphorus, and copper; however, pumpkin seeds are richer in zinc, fiber, magnesium, and fats.
  • Chickpea flour (besan) covers your daily folate needs 107% more than pumpkin seeds.
  • Pumpkin seeds have 14 times less vitamin B1 than chickpea flour (besan). Chickpea flour (besan) has 0.486mg of vitamin B1, while pumpkin seeds have 0.034mg.

Specific food types used in this comparison are Chickpea flour (besan) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chickpea flour (besan) vs Pumpkin seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +46.8%
Contains more CopperCopper +32.2%
Contains more PhosphorusPhosphorus +245.7%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +57.8%
Contains more CalciumCalcium +22.2%
Contains more ZincZinc +266.5%
Contains less SodiumSodium -71.9%
~equal in Potassium ~919mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.67% 17% 122% 24% 33% 36% 114% 0% 23% 328%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1329.4%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +516.1%
Contains more Vitamin B5Vitamin B5 +982.1%
Contains more Vitamin B6Vitamin B6 +1229.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4755.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea flour (besan) Pumpkin seeds DV% diff.
Folate 437µg 9µg 107%
Zinc 2.81mg 10.3mg 68%
Manganese 1.6mg 0.496mg 48%
Polyunsaturated fat 2.983g 8.844g 39%
Vitamin B1 0.486mg 0.034mg 38%
Vitamin B6 0.492mg 0.037mg 35%
Phosphorus 318mg 92mg 32%
Fiber 10.8g 18.4g 30%
Copper 0.912mg 0.69mg 25%
Magnesium 166mg 262mg 23%
Fats 6.69g 19.4g 20%
Iron 4.86mg 3.31mg 19%
Selenium 8.3µg 15%
Saturated fat 0.693g 3.67g 14%
Vitamin B5 0.606mg 0.056mg 11%
Monounsaturated fat 1.504g 6.032g 11%
Vitamin B3 1.762mg 0.286mg 9%
Protein 22.39g 18.55g 8%
Vitamin K 9.1µg 8%
Vitamin E 0.83mg 6%
Vitamin B2 0.106mg 0.052mg 4%
Calories 387kcal 446kcal 3%
Potassium 846mg 919mg 2%
Sodium 64mg 18mg 2%
Carbs 57.82g 53.75g 1%
Calcium 45mg 55mg 1%
Protein per 100 calories 5.8g 4.2g N/A
Calories per 10 g protein 173kcal 240kcal N/A
Weight per 100 calories 26g 22g N/A
Unsaturated / Saturated Fat ratio 6.5 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 47.02g 35.35g N/A
Sugar 10.85g N/A
Vitamin A 2µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
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
Contains more ProteinProtein +20.7%
Contains more WaterWater +128.4%
Contains more FatsFats +190%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +196.5%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.