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Pumpkin seed vs Chickpea - In-Depth Nutrition Comparison

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How are Pumpkin seed and Chickpea different?

  • Pumpkin seed is higher in Zinc, Magnesium, and Fiber, however Chickpea is richer in Manganese, Folate, Vitamin B6, Vitamin B1, Vitamin B5, and Phosphorus.
  • Daily need coverage for Manganese from Chickpea is 905% higher.
  • Pumpkin seed contains 6 times more Saturated Fat than Chickpea. While Pumpkin seed contains 3.67g of Saturated Fat, Chickpea contains only 0.603g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

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Pumpkin seed vs Chickpea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +28%
Contains more Magnesium +231.6%
Contains more Zinc +273.2%
Contains less Sodium -25%
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Equal in Calcium - 57
Equal in Copper - 0.656
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Potassium +28%
Contains more Magnesium +231.6%
Contains more Zinc +273.2%
Contains less Sodium -25%
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Equal in Calcium - 57
Equal in Copper - 0.656

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +1302.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +438.8%
Contains more Vitamin B5 +2735.7%
Contains more Vitamin B6 +1345.9%
Contains more Folate +6088.9%
Equal in Vitamin A - 67
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Contains more Vitamin C +1233.3%
Contains more Vitamin B1 +1302.9%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B3 +438.8%
Contains more Vitamin B5 +2735.7%
Contains more Vitamin B6 +1345.9%
Contains more Folate +6088.9%
Equal in Vitamin A - 67

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
74
Chickpea
Mineral Summary Score
120
Pumpkin seed
88
Chickpea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
123%
Chickpea
Carbohydrates
54%
Pumpkin seed
63%
Chickpea
Fats
90%
Pumpkin seed
28%
Chickpea

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Chickpea
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chickpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 3.067g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Chickpea Opinion
Calories 446 378 Pumpkin seed
Protein 18.55 20.47 Chickpea
Fats 19.4 6.04 Pumpkin seed
Vitamin C 0.3 4 Chickpea
Carbs 53.75 62.95 Chickpea
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.31 Chickpea
Calcium 55 57 Chickpea
Potassium 919 718 Pumpkin seed
Magnesium 262 79 Pumpkin seed
Sugar 10.7 Pumpkin seed
Fiber 18.4 12.2 Pumpkin seed
Copper 0.69 0.656 Pumpkin seed
Zinc 10.3 2.76 Pumpkin seed
Starch
Phosphorus 92 252 Chickpea
Sodium 18 24 Pumpkin seed
Vitamin A 62 67 Chickpea
Vitamin E 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.034 0.477 Chickpea
Vitamin B2 0.052 0.212 Chickpea
Vitamin B3 0.286 1.541 Chickpea
Vitamin B5 0.056 1.588 Chickpea
Vitamin B6 0.037 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 9 Chickpea
Folate 9 557 Chickpea
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.603 Chickpea
Monounsaturated Fat 6.032 1.377 Pumpkin seed
Polyunsaturated fat 8.844 2.731 Pumpkin seed
Tryptophan 0.326 0.2 Pumpkin seed
Threonine 0.683 0.766 Chickpea
Isoleucine 0.956 0.882 Pumpkin seed
Leucine 1.572 1.465 Pumpkin seed
Lysine 1.386 1.377 Pumpkin seed
Methionine 0.417 0.27 Pumpkin seed
Phenylalanine 0.924 1.103 Chickpea
Valine 1.491 0.865 Pumpkin seed
Histidine 0.515 0.566 Chickpea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chickpea - 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.