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

Chickpeas vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between chickpeas and pumpkin seeds

  • Chickpeas have more folate, manganese, phosphorus, and vitamin B6; however, pumpkin seeds are richer in zinc, magnesium, fiber, copper, and potassium.
  • Pumpkin seeds cover your daily zinc needs 80% more than chickpeas.
  • Pumpkin seeds have 19 times less folate than chickpeas. Chickpeas have 172µg of folate, while pumpkin seeds have 9µg.
  • Chickpeas contain less saturated fat.

Specific food types used in this comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +107.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +445.8%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +215.8%
Contains more IronIron +14.5%
Contains more CopperCopper +96%
Contains more ZincZinc +573.2%

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +241.2%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +83.9%
Contains more Vitamin B5Vitamin B5 +410.7%
Contains more Vitamin B6Vitamin B6 +275.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1811.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Pumpkin seeds DV% diff.
Zinc 1.53mg 10.3mg 80%
Magnesium 48mg 262mg 51%
Polyunsaturated fat 1.156g 8.844g 51%
Fiber 7.6g 18.4g 43%
Folate 172µg 9µg 41%
Copper 0.352mg 0.69mg 38%
Fats 2.59g 19.4g 26%
Manganese 1.03mg 0.496mg 23%
Protein 8.86g 18.55g 19%
Potassium 291mg 919mg 18%
Saturated fat 0.269g 3.67g 15%
Calories 164kcal 446kcal 14%
Monounsaturated fat 0.583g 6.032g 14%
Phosphorus 168mg 92mg 11%
Carbs 27.42g 53.75g 9%
Choline 42.8mg 8%
Vitamin B6 0.139mg 0.037mg 8%
Selenium 3.7µg 7%
Vitamin B1 0.116mg 0.034mg 7%
Iron 2.89mg 3.31mg 5%
Vitamin B5 0.286mg 0.056mg 5%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Vitamin B3 0.526mg 0.286mg 2%
Vitamin B2 0.063mg 0.052mg 1%
Vitamin C 1.3mg 0.3mg 1%
Calcium 49mg 55mg 1%
Net carbs 19.82g 35.35g N/A
Sugar 4.8g N/A
Sodium 7mg 18mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.085mg 0.326mg 0%
Threonine 0.329mg 0.683mg 0%
Isoleucine 0.38mg 0.956mg 0%
Leucine 0.631mg 1.572mg 0%
Lysine 0.593mg 1.386mg 0%
Methionine 0.116mg 0.417mg 0%
Phenylalanine 0.475mg 0.924mg 0%
Valine 0.372mg 1.491mg 0%
Histidine 0.244mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 WaterWater +1238%
Contains more ProteinProtein +109.4%
Contains more FatsFats +649%
Contains more CarbsCarbs +96%
Contains more OtherOther +313%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 -92.7%
Contains more Mono. FatMonounsaturated fat +934.6%
Contains more Poly. FatPolyunsaturated fat +665.1%

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.