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 have 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.
- 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
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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.
| 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.
| 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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
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
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Choline | 99.3mg | 55.1mg | 8% |
| Vitamin K | 9µg | 0µg | 8% |
| Vitamin C | 4mg | 1.4mg | 3% |
| Potassium | 718mg | 645mg | 2% |
| Calcium | 57mg | 78mg | 2% |
| Protein | 20.47g | 20.78g | 1% |
| Sodium | 24mg | 9mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
146%
Minerals Daily Need Coverage Score
348%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chickpea raw is lower in Saturated fat (difference - 3.852g)
Which food is cheaper?
Chickpea raw is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.