Chickpeas vs. Pumpkin seeds — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
2.59 g
Carbs:
27.42 g
Water:
60.21 g
Other:
0.92 g
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
Saturated fat:
Sat. Fat
0.269 g
Monounsaturated fat:
Mono. Fat
0.583 g
Polyunsaturated fat:
Poly. Fat
1.156 g
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% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
21%
4%
Minerals Daily Need Coverage Score
57%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Chickpeas contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Chickpeas is lower in Saturated fat (difference - 3.401g)
Which food is lower in glycemic index?
Chickpeas is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpeas is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)