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

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Important differences between Chickpea raw and Sunflower seeds

  • Chickpea raw has more Manganese, and Folate, however, Sunflower seeds has more Vitamin E, Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3.
  • 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.

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

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 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

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% 4% 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +34%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.4%
Contains more CholineCholine +80.2%
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 B12 ~0µg

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
~equal in Other ~3.03g

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%

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 Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Sunflower seeds Opinion
Calories 378kcal 584kcal Sunflower seeds
Protein 20.47g 20.78g Sunflower seeds
Fats 6.04g 51.46g Sunflower seeds
Vitamin C 4mg 1.4mg Chickpea raw
Net carbs 50.75g 11.4g Chickpea raw
Carbs 62.95g 20g Chickpea raw
Magnesium 79mg 325mg Sunflower seeds
Calcium 57mg 78mg Sunflower seeds
Potassium 718mg 645mg Chickpea raw
Iron 4.31mg 5.25mg Sunflower seeds
Sugar 10.7g 2.62g Sunflower seeds
Fiber 12.2g 8.6g Chickpea raw
Copper 0.656mg 1.8mg Sunflower seeds
Zinc 2.76mg 5mg Sunflower seeds
Phosphorus 252mg 660mg Sunflower seeds
Sodium 24mg 9mg Sunflower seeds
Vitamin A 67IU 50IU Chickpea raw
Vitamin A 3µg 3µg
Vitamin E 0.82mg 35.17mg Sunflower seeds
Manganese 21.306mg 1.95mg Chickpea raw
Selenium 0µg 53µg Sunflower seeds
Vitamin B1 0.477mg 1.48mg Sunflower seeds
Vitamin B2 0.212mg 0.355mg Sunflower seeds
Vitamin B3 1.541mg 8.335mg Sunflower seeds
Vitamin B5 1.588mg 1.13mg Chickpea raw
Vitamin B6 0.535mg 1.345mg Sunflower seeds
Vitamin K 9µg 0µg Chickpea raw
Folate 557µg 227µg Chickpea raw
Choline 99.3mg 55.1mg Chickpea raw
Saturated Fat 0.603g 4.455g Chickpea raw
Monounsaturated Fat 1.377g 18.528g Sunflower seeds
Polyunsaturated fat 2.731g 23.137g Sunflower seeds
Tryptophan 0.2mg 0.348mg Sunflower seeds
Threonine 0.766mg 0.928mg Sunflower seeds
Isoleucine 0.882mg 1.139mg Sunflower seeds
Leucine 1.465mg 1.659mg Sunflower seeds
Lysine 1.377mg 0.937mg Chickpea raw
Methionine 0.27mg 0.494mg Sunflower seeds
Phenylalanine 1.103mg 1.169mg Sunflower seeds
Valine 0.865mg 1.315mg Sunflower seeds
Histidine 0.566mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
73%
Chickpea raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
348%
Chickpea raw
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 3.852g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.