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  6. Chickpea raw vs. Sunflower seed

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

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Important differences between Chickpea raw and Sunflower seed

  • Chickpea raw has more Manganese, and Folate, however, Sunflower seed 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 seed. Chickpea raw has 557µg of Folate, while Sunflower seed has 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 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
2
:
8
Sunflower seed
Sunflower seed
Contains more Potassium +11.3%
Contains more Manganese +992.6%
Contains more Calcium +36.8%
Contains more Iron +21.8%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
Contains more Zinc +81.2%
Contains more Copper +174.4%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Potassium +11.3%
Contains more Manganese +992.6%
Contains more Calcium +36.8%
Contains more Iron +21.8%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
Contains more Zinc +81.2%
Contains more Copper +174.4%
Contains more Selenium +∞%

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
5
:
5
Sunflower seed
Sunflower seed
Contains more Vitamin A +34%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +40.5%
Contains more Folate +145.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +4189%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B6 +151.4%
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +34%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +40.5%
Contains more Folate +145.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +4189%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B6 +151.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +214.8%
Contains more Water +62.4%
Contains more Fats +752%
Equal in Protein - 20.78
Equal in Other - 3.03
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
Sunflower seed
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 Carbs +214.8%
Contains more Water +62.4%
Contains more Fats +752%
Equal in Protein - 20.78
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +1245.5%
Contains more Polyunsaturated fat +747.2%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +1245.5%
Contains more Polyunsaturated 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 seed
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 seed Opinion
Net carbs 50.75g 11.4g Chickpea raw
Protein 20.47g 20.78g Sunflower seed
Fats 6.04g 51.46g Sunflower seed
Carbs 62.95g 20g Chickpea raw
Calories 378kcal 584kcal Sunflower seed
Sugar 10.7g 2.62g Sunflower seed
Fiber 12.2g 8.6g Chickpea raw
Calcium 57mg 78mg Sunflower seed
Iron 4.31mg 5.25mg Sunflower seed
Magnesium 79mg 325mg Sunflower seed
Phosphorus 252mg 660mg Sunflower seed
Potassium 718mg 645mg Chickpea raw
Sodium 24mg 9mg Sunflower seed
Zinc 2.76mg 5mg Sunflower seed
Copper 0.656mg 1.8mg Sunflower seed
Manganese 21.306mg 1.95mg Chickpea raw
Selenium 0µg 53µg Sunflower seed
Vitamin A 67IU 50IU Chickpea raw
Vitamin A RAE 3µg 3µg
Vitamin E 0.82mg 35.17mg Sunflower seed
Vitamin C 4mg 1.4mg Chickpea raw
Vitamin B1 0.477mg 1.48mg Sunflower seed
Vitamin B2 0.212mg 0.355mg Sunflower seed
Vitamin B3 1.541mg 8.335mg Sunflower seed
Vitamin B5 1.588mg 1.13mg Chickpea raw
Vitamin B6 0.535mg 1.345mg Sunflower seed
Folate 557µg 227µg Chickpea raw
Vitamin K 9µg 0µg Chickpea raw
Tryptophan 0.2mg 0.348mg Sunflower seed
Threonine 0.766mg 0.928mg Sunflower seed
Isoleucine 0.882mg 1.139mg Sunflower seed
Leucine 1.465mg 1.659mg Sunflower seed
Lysine 1.377mg 0.937mg Chickpea raw
Methionine 0.27mg 0.494mg Sunflower seed
Phenylalanine 1.103mg 1.169mg Sunflower seed
Valine 0.865mg 1.315mg Sunflower seed
Histidine 0.566mg 0.632mg Sunflower seed
Saturated Fat 0.603g 4.455g Chickpea raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 1.377g 18.528g Sunflower seed
Polyunsaturated fat 2.731g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Sunflower 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
348%
Chickpea raw
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seed
Sunflower seed 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 seed - 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.