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  6. Chickpea raw vs. Pumpkin seeds

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

Chickpea raw vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 +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%
~equal in Calcium ~55mg
~equal in Copper ~0.69mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Pumpkin seeds 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 -83.6%
Contains more Mono. FatMonounsaturated fat +338.1%
Contains more Poly. FatPolyunsaturated fat +223.8%

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 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.