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  6. Chickpea raw vs. Pumpkin seed

Chickpea raw vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Chickpea raw and Pumpkin seed different?

  • Chickpea raw is higher in Manganese, Folate, Vitamin B6, Vitamin B1, Vitamin B5, and Phosphorus, however, Pumpkin seed is richer in Zinc, Magnesium, and Fiber.
  • Daily need coverage for Manganese from Chickpea raw is 905% higher.
  • Chickpea raw contains 62 times more Folate than Pumpkin seed. While Chickpea raw contains 557µg of Folate, Pumpkin seed contains 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

Chickpea raw vs Pumpkin seed infographic
Infographic link

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.
Chickpea raw
Chickpea raw
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Contains more Manganese +4195.6%
Contains more Magnesium +231.6%
Contains more Potassium +28%
Contains less Sodium -25%
Contains more Zinc +273.2%
Equal in Calcium - 55
Equal in Copper - 0.69
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Contains more Manganese +4195.6%
Contains more Magnesium +231.6%
Contains more Potassium +28%
Contains less Sodium -25%
Contains more Zinc +273.2%
Equal in Calcium - 55
Equal in Copper - 0.69

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.
Chickpea raw
Chickpea raw
10
:
0
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +1302.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +438.8%
Contains more Vitamin B5 +2735.7%
Contains more Vitamin B6 +1345.9%
Contains more Folate +6088.9%
Equal in Vitamin A - 62
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Pumpkin seed
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%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +1302.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +438.8%
Contains more Vitamin B5 +2735.7%
Contains more Vitamin B6 +1345.9%
Contains more Folate +6088.9%
Equal in Vitamin A - 62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +10.4%
Contains more Carbs +17.1%
Contains more Water +70.7%
Contains more Fats +221.2%
Contains more Other +32.9%
Equal in Protein - 18.55
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Pumpkin seed
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 Protein +10.4%
Contains more Carbs +17.1%
Contains more Water +70.7%
Contains more Fats +221.2%
Contains more Other +32.9%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +223.8%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -83.6%
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated 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.
Chickpea raw Pumpkin seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Pumpkin seed Opinion
Net carbs 50.75g 35.35g Chickpea raw
Protein 20.47g 18.55g Chickpea raw
Fats 6.04g 19.4g Pumpkin seed
Carbs 62.95g 53.75g Chickpea raw
Calories 378kcal 446kcal Pumpkin seed
Sugar 10.7g Pumpkin seed
Fiber 12.2g 18.4g Pumpkin seed
Calcium 57mg 55mg Chickpea raw
Iron 4.31mg 3.31mg Chickpea raw
Magnesium 79mg 262mg Pumpkin seed
Phosphorus 252mg 92mg Chickpea raw
Potassium 718mg 919mg Pumpkin seed
Sodium 24mg 18mg Pumpkin seed
Zinc 2.76mg 10.3mg Pumpkin seed
Copper 0.656mg 0.69mg Pumpkin seed
Manganese 21.306mg 0.496mg Chickpea raw
Vitamin A 67IU 62IU Chickpea raw
Vitamin A RAE 3µg 3µg
Vitamin E 0.82mg Chickpea raw
Vitamin C 4mg 0.3mg Chickpea raw
Vitamin B1 0.477mg 0.034mg Chickpea raw
Vitamin B2 0.212mg 0.052mg Chickpea raw
Vitamin B3 1.541mg 0.286mg Chickpea raw
Vitamin B5 1.588mg 0.056mg Chickpea raw
Vitamin B6 0.535mg 0.037mg Chickpea raw
Folate 557µg 9µg Chickpea raw
Vitamin K 9µg Chickpea raw
Tryptophan 0.2mg 0.326mg Pumpkin seed
Threonine 0.766mg 0.683mg Chickpea raw
Isoleucine 0.882mg 0.956mg Pumpkin seed
Leucine 1.465mg 1.572mg Pumpkin seed
Lysine 1.377mg 1.386mg Pumpkin seed
Methionine 0.27mg 0.417mg Pumpkin seed
Phenylalanine 1.103mg 0.924mg Chickpea raw
Valine 0.865mg 1.491mg Pumpkin seed
Histidine 0.566mg 0.515mg Chickpea raw
Saturated Fat 0.603g 3.67g Chickpea raw
Monounsaturated Fat 1.377g 6.032g Pumpkin seed
Polyunsaturated fat 2.731g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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
74%
Chickpea raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
348%
Chickpea raw
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 3.067g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Pumpkin seed - 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.