Chickpea raw vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are chickpea raw and pumpkin seeds different?
- Chickpea raw is higher in manganese, folate, vitamin B6, vitamin B1, vitamin B5, and phosphorus; however, pumpkin seeds are richer in zinc, magnesium, and fiber.
- Daily need coverage for manganese for chickpea raw is 905% higher.
- Chickpea raw contains 62 times more folate than pumpkin seeds. While chickpea raw contains 557µg of folate, pumpkin seeds contain only 9µg.
- Chickpea raw has less saturated fat.
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
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 IronIron | +30.2% |
| Contains more PhosphorusPhosphorus | +173.9% |
| Contains more ManganeseManganese | +4195.6% |
| Contains more MagnesiumMagnesium | +231.6% |
| Contains more PotassiumPotassium | +28% |
| Contains more ZincZinc | +273.2% |
| Contains less SodiumSodium | -25% |
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 CVitamin C | +1233.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1302.9% |
| Contains more Vitamin B2Vitamin B2 | +307.7% |
| Contains more Vitamin B3Vitamin B3 | +438.8% |
| Contains more Vitamin B5Vitamin B5 | +2735.7% |
| Contains more Vitamin B6Vitamin B6 | +1345.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6088.9% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +17.1% |
| Contains more WaterWater | +70.7% |
| Contains more FatsFats | +221.2% |
| Contains more OtherOther | +32.9% |
~equal in
Protein
~18.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
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 | -83.6% |
| Contains more Mono. FatMonounsaturated fat | +338.1% |
| Contains more Poly. FatPolyunsaturated fat | +223.8% |
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 | |
|
DV% diff. |
| Manganese | 21.306mg | 0.496mg | 905% |
| Folate | 557µg | 9µg | 137% |
| Zinc | 2.76mg | 10.3mg | 69% |
| Magnesium | 79mg | 262mg | 44% |
| Polyunsaturated fat | 2.731g | 8.844g | 41% |
| Vitamin B6 | 0.535mg | 0.037mg | 38% |
| Vitamin B1 | 0.477mg | 0.034mg | 37% |
| Vitamin B5 | 1.588mg | 0.056mg | 31% |
| Fiber | 12.2g | 18.4g | 25% |
| Phosphorus | 252mg | 92mg | 23% |
| Fats | 6.04g | 19.4g | 21% |
| Choline | 99.3mg | 18% | |
| Saturated fat | 0.603g | 3.67g | 14% |
| Iron | 4.31mg | 3.31mg | 13% |
| Monounsaturated fat | 1.377g | 6.032g | 12% |
| Vitamin B2 | 0.212mg | 0.052mg | 12% |
| Vitamin K | 9µg | 8% | |
| Vitamin B3 | 1.541mg | 0.286mg | 8% |
| Potassium | 718mg | 919mg | 6% |
| Vitamin E | 0.82mg | 5% | |
| Copper | 0.656mg | 0.69mg | 4% |
| Vitamin C | 4mg | 0.3mg | 4% |
| Protein | 20.47g | 18.55g | 4% |
| Calories | 378kcal | 446kcal | 3% |
| Carbs | 62.95g | 53.75g | 3% |
| Net carbs | 50.75g | 35.35g | N/A |
| Calcium | 57mg | 55mg | 0% |
| Sugar | 10.7g | N/A | |
| Sodium | 24mg | 18mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.2mg | 0.326mg | 0% |
| Threonine | 0.766mg | 0.683mg | 0% |
| Isoleucine | 0.882mg | 0.956mg | 0% |
| Leucine | 1.465mg | 1.572mg | 0% |
| Lysine | 1.377mg | 1.386mg | 0% |
| Methionine | 0.27mg | 0.417mg | 0% |
| Phenylalanine | 1.103mg | 0.924mg | 0% |
| Valine | 0.865mg | 1.491mg | 0% |
| Histidine | 0.566mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
72%
4%
Minerals Daily Need Coverage Score
348%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 3.067g)
Which food is lower in glycemic index?
Chickpea raw is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpea raw 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.