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  6. Pumpkin vs. Chickpea raw

Pumpkin vs. Chickpea raw — In-Depth Nutrition Comparison

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How are pumpkin and chickpea raw different?

  • Pumpkin is richer in vitamin A, while chickpea raw is higher in manganese, folate, copper, fiber, iron, vitamin B6, vitamin B1, phosphorus, and vitamin B5.
  • Chickpea raw covers your daily need for manganese, 921% more than pumpkin.
  • Pumpkin contains 127 times more vitamin A than chickpea raw. Pumpkin contains 8513IU of vitamin A, while chickpea raw contains 67IU.
  • Pumpkin has a higher glycemic index (52) than chickpea raw (36).

Pumpkin, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Pumpkin vs Chickpea raw 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +438.8%
Contains more CopperCopper +416.5%
Contains more ZincZinc +762.5%
Contains more PhosphorusPhosphorus +472.7%
Contains more ManganeseManganese +16944.8%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin AVitamin A +14100%
Contains more Vitamin EVitamin E +29.3%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +156.8%
Contains more Vitamin B5Vitamin B5 +432.9%
Contains more Vitamin B6Vitamin B6 +777%
Contains more Vitamin KVitamin K +718.2%
Contains more FolateFolate +3381.3%
Contains more CholineCholine +1111%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Chickpea raw DV% diff.
Manganese 0.125mg 21.306mg 921%
Folate 16µg 557µg 135%
Copper 0.127mg 0.656mg 59%
Vitamin A 426µg 3µg 47%
Fiber 0.5g 12.2g 47%
Iron 0.8mg 4.31mg 44%
Protein 1g 20.47g 39%
Vitamin B1 0.05mg 0.477mg 36%
Vitamin B6 0.061mg 0.535mg 36%
Phosphorus 44mg 252mg 30%
Vitamin B5 0.298mg 1.588mg 26%
Zinc 0.32mg 2.76mg 22%
Carbs 6.5g 62.95g 19%
Polyunsaturated fat 0.005g 2.731g 18%
Calories 26kcal 378kcal 18%
Choline 8.2mg 99.3mg 17%
Magnesium 12mg 79mg 16%
Potassium 340mg 718mg 11%
Fats 0.1g 6.04g 9%
Vitamin B2 0.11mg 0.212mg 8%
Vitamin K 1.1µg 9µg 7%
Vitamin B3 0.6mg 1.541mg 6%
Vitamin C 9mg 4mg 6%
Calcium 21mg 57mg 4%
Saturated fat 0.052g 0.603g 3%
Monounsaturated fat 0.013g 1.377g 3%
Vitamin E 1.06mg 0.82mg 2%
Sodium 1mg 24mg 1%
Selenium 0.3µg 0µg 1%
Net carbs 6g 50.75g N/A
Sugar 2.76g 10.7g N/A
Tryptophan 0.012mg 0.2mg 0%
Threonine 0.029mg 0.766mg 0%
Isoleucine 0.031mg 0.882mg 0%
Leucine 0.046mg 1.465mg 0%
Lysine 0.054mg 1.377mg 0%
Methionine 0.011mg 0.27mg 0%
Phenylalanine 0.032mg 1.103mg 0%
Valine 0.035mg 0.865mg 0%
Histidine 0.016mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
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
Contains more WaterWater +1092.7%
Contains more ProteinProtein +1947%
Contains more FatsFats +5940%
Contains more CarbsCarbs +868.5%
Contains more OtherOther +257.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +10492.3%
Contains more Poly. FatPolyunsaturated fat +54520%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.