Chickpea flour (besan) vs. Pumpkin seed — In-Depth Nutrition Comparison
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Significant differences between Chickpea flour (besan) and Pumpkin seed
- Chickpea flour (besan) has more Folate, Manganese, Vitamin B1, Vitamin B6, Phosphorus, Copper, and Iron, however, Pumpkin seed is richer in Zinc, Fiber, and Magnesium.
- Chickpea flour (besan) covers your daily Folate needs 107% more than Pumpkin seed.
- Pumpkin seed has 14 times less Vitamin B1 than Chickpea flour (besan). Chickpea flour (besan) has 0.486mg of Vitamin B1, while Pumpkin seed has 0.034mg.
Specific food types used in this comparison are Chickpea flour (besan) and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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
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Iron
+46.8%
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Phosphorus
+245.7%
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Copper
+32.2%
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Manganese
+222.6%
Contains
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Calcium
+22.2%
Contains
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Magnesium
+57.8%
Contains
less
Sodium
-71.9%
Contains
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Zinc
+266.5%
Equal in Potassium - 919
Contains
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Iron
+46.8%
Contains
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Phosphorus
+245.7%
Contains
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Copper
+32.2%
Contains
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Manganese
+222.6%
Contains
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Calcium
+22.2%
Contains
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Magnesium
+57.8%
Contains
less
Sodium
-71.9%
Contains
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Zinc
+266.5%
Equal in Potassium - 919
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
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Vitamin B1
+1329.4%
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Vitamin B2
+103.8%
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Vitamin B3
+516.1%
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Vitamin B5
+982.1%
Contains
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Vitamin B6
+1229.7%
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Folate
+4755.6%
Contains
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Vitamin A
+51.2%
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Vitamin C
+∞%
Contains
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Vitamin B1
+1329.4%
Contains
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Vitamin B2
+103.8%
Contains
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Vitamin B3
+516.1%
Contains
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Vitamin B5
+982.1%
Contains
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Vitamin B6
+1229.7%
Contains
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Folate
+4755.6%
Contains
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Vitamin A
+51.2%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.7%
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Water
+128.4%
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Fats
+190%
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Other
+34.8%
Equal in Carbs - 53.75
Protein:
22.39 g
Fats:
6.69 g
Carbs:
57.82 g
Water:
10.28 g
Other:
2.82 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+20.7%
Contains
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Water
+128.4%
Contains
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Fats
+190%
Contains
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Other
+34.8%
Equal in Carbs - 53.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.1%
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Monounsaturated Fat
+301.1%
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Polyunsaturated fat
+196.5%
Saturated Fat:
0.693 g
Monounsaturated Fat:
1.504 g
Polyunsaturated fat:
2.983 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-81.1%
Contains
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Monounsaturated Fat
+301.1%
Contains
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Polyunsaturated fat
+196.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 47.02g | 35.35g |
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| Protein | 22.39g | 18.55g |
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| Fats | 6.69g | 19.4g |
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| Carbs | 57.82g | 53.75g |
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| Calories | 387kcal | 446kcal |
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| Sugar | 10.85g |
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| Fiber | 10.8g | 18.4g |
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| Calcium | 45mg | 55mg |
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| Iron | 4.86mg | 3.31mg |
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| Magnesium | 166mg | 262mg |
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| Phosphorus | 318mg | 92mg |
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| Potassium | 846mg | 919mg |
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| Sodium | 64mg | 18mg |
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| Zinc | 2.81mg | 10.3mg |
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| Copper | 0.912mg | 0.69mg |
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| Manganese | 1.6mg | 0.496mg |
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| Selenium | 8.3µg |
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| Vitamin A | 41IU | 62IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 0.83mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.486mg | 0.034mg |
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| Vitamin B2 | 0.106mg | 0.052mg |
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| Vitamin B3 | 1.762mg | 0.286mg |
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| Vitamin B5 | 0.606mg | 0.056mg |
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| Vitamin B6 | 0.492mg | 0.037mg |
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| Folate | 437µg | 9µg |
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| Vitamin K | 9.1µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 0.693g | 3.67g |
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| Monounsaturated Fat | 1.504g | 6.032g |
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| Polyunsaturated fat | 2.983g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
58%
4%
Minerals Daily Need Coverage Score
117%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan) is lower in Saturated Fat (difference - 2.977g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 0)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chickpea flour (besan) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.