Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpea raw
  5. Compare
  6. Chickpea raw vs. Sunflower seeds

Chickpea raw vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Important differences between chickpea raw and sunflower seeds

  • Chickpea raw has more manganese and folate; however, sunflower seeds have more vitamin E, copper, selenium, vitamin B1, fats, vitamin B6, magnesium, and phosphorus.
  • Chickpea raw's daily need coverage for manganese is 842% more.
  • Chickpea raw has 2 times more folate than sunflower seeds. Chickpea raw has 557µg of folate, while sunflower seeds have 227µg.
  • Chickpea raw has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Chickpea raw vs Sunflower seeds infographic
Infographic link

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 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +11.3%
Contains more ManganeseManganese +992.6%
Contains more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +36.8%
Contains more IronIron +21.8%
Contains more CopperCopper +174.4%
Contains more ZincZinc +81.2%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +∞%

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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.4%
Contains more Vitamin EVitamin E +4189%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +440.9%
Contains more Vitamin B6Vitamin B6 +151.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Sunflower seeds DV% diff.
Manganese 21.306mg 1.95mg 842%
Vitamin E 0.82mg 35.17mg 229%
Polyunsaturated fat 2.731g 23.137g 136%
Copper 0.656mg 1.8mg 127%
Selenium 0µg 53µg 96%
Vitamin B1 0.477mg 1.48mg 84%
Folate 557µg 227µg 83%
Fats 6.04g 51.46g 70%
Vitamin B6 0.535mg 1.345mg 62%
Magnesium 79mg 325mg 59%
Phosphorus 252mg 660mg 58%
Monounsaturated fat 1.377g 18.528g 43%
Vitamin B3 1.541mg 8.335mg 42%
Zinc 2.76mg 5mg 20%
Saturated fat 0.603g 4.455g 18%
Carbs 62.95g 20g 14%
Fiber 12.2g 8.6g 14%
Iron 4.31mg 5.25mg 12%
Vitamin B2 0.212mg 0.355mg 11%
Calories 378kcal 584kcal 10%
Vitamin B5 1.588mg 1.13mg 9%
Vitamin K 9µg 0µg 8%
Choline 99.3mg 55.1mg 8%
Vitamin C 4mg 1.4mg 3%
Calcium 57mg 78mg 2%
Potassium 718mg 645mg 2%
Protein 20.47g 20.78g 1%
Sodium 24mg 9mg 1%
Protein per 100 calories 5.4g 3.6g N/A
Calories per 10 g protein 185kcal 281kcal N/A
Weight per 100 calories 26g 17g N/A
Unsaturated / Saturated Fat ratio 6.8 9.4 N/A
Net carbs 50.75g 11.4g N/A
Sugar 10.7g 2.62g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.2mg 0.348mg 0%
Threonine 0.766mg 0.928mg 0%
Isoleucine 0.882mg 1.139mg 0%
Leucine 1.465mg 1.659mg 0%
Lysine 1.377mg 0.937mg 0%
Methionine 0.27mg 0.494mg 0%
Phenylalanine 1.103mg 1.169mg 0%
Valine 0.865mg 1.315mg 0%
Histidine 0.566mg 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +214.8%
Contains more WaterWater +62.4%
Contains more FatsFats +752%
~equal in Protein ~20.78g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +1245.5%
Contains more Poly. FatPolyunsaturated fat +747.2%

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.