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  6. Pumpkin seed vs. Chickpea flour (besan)

Pumpkin seed vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Chickpea flour (besan)

  • Pumpkin seed has more Zinc, Fiber, and Magnesium, however, Chickpea flour (besan) is richer in Folate, Manganese, Vitamin B1, Vitamin B6, Phosphorus, Copper, and Iron.
  • Chickpea flour (besan) covers your daily Folate needs 107% more than Pumpkin seed.
  • Chickpea flour (besan) has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Chickpea flour (besan) has 2.81mg.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Chickpea flour (besan).

Infographic

Pumpkin seed vs Chickpea flour (besan) 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.
Pumpkin seed
Pumpkin seed
5
:
5
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Calcium +22.2%
Contains more Magnesium +57.8%
Contains less Sodium -71.9%
Contains more Zinc +266.5%
Contains more Iron +46.8%
Contains more Phosphorus +245.7%
Contains more Copper +32.2%
Contains more Manganese +222.6%
Equal in Potassium - 846
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains more Calcium +22.2%
Contains more Magnesium +57.8%
Contains less Sodium -71.9%
Contains more Zinc +266.5%
Contains more Iron +46.8%
Contains more Phosphorus +245.7%
Contains more Copper +32.2%
Contains more Manganese +222.6%
Equal in Potassium - 846

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.
Pumpkin seed
Pumpkin seed
2
:
8
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin A +51.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.4%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +516.1%
Contains more Vitamin B5 +982.1%
Contains more Vitamin B6 +1229.7%
Contains more Folate +4755.6%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Contains more Vitamin A +51.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.4%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +516.1%
Contains more Vitamin B5 +982.1%
Contains more Vitamin B6 +1229.7%
Contains more Folate +4755.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Fats +190%
Contains more Other +34.8%
Contains more Protein +20.7%
Contains more Water +128.4%
Equal in Carbs - 57.82
Pumpkin seed
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
Chickpea flour (besan)
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more Fats +190%
Contains more Other +34.8%
Contains more Protein +20.7%
Contains more Water +128.4%
Equal in Carbs - 57.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +196.5%
Contains less Saturated Fat -81.1%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +196.5%
Contains less Saturated Fat -81.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Chickpea flour (besan)
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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Chickpea flour (besan) Opinion
Net carbs 35.35g 47.02g Chickpea flour (besan)
Protein 18.55g 22.39g Chickpea flour (besan)
Fats 19.4g 6.69g Pumpkin seed
Carbs 53.75g 57.82g Chickpea flour (besan)
Calories 446kcal 387kcal Pumpkin seed
Sugar 10.85g Pumpkin seed
Fiber 18.4g 10.8g Pumpkin seed
Calcium 55mg 45mg Pumpkin seed
Iron 3.31mg 4.86mg Chickpea flour (besan)
Magnesium 262mg 166mg Pumpkin seed
Phosphorus 92mg 318mg Chickpea flour (besan)
Potassium 919mg 846mg Pumpkin seed
Sodium 18mg 64mg Pumpkin seed
Zinc 10.3mg 2.81mg Pumpkin seed
Copper 0.69mg 0.912mg Chickpea flour (besan)
Manganese 0.496mg 1.6mg Chickpea flour (besan)
Selenium 8.3µg Chickpea flour (besan)
Vitamin A 62IU 41IU Pumpkin seed
Vitamin A RAE 3µg 2µg Pumpkin seed
Vitamin E 0.83mg Chickpea flour (besan)
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.052mg 0.106mg Chickpea flour (besan)
Vitamin B3 0.286mg 1.762mg Chickpea flour (besan)
Vitamin B5 0.056mg 0.606mg Chickpea flour (besan)
Vitamin B6 0.037mg 0.492mg Chickpea flour (besan)
Folate 9µg 437µg Chickpea flour (besan)
Vitamin K 9.1µg Chickpea flour (besan)
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g 0.693g Chickpea flour (besan)
Monounsaturated Fat 6.032g 1.504g Pumpkin seed
Polyunsaturated fat 8.844g 2.983g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chickpea flour (besan)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seed
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
103%
Pumpkin seed
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Chickpea flour (besan)
Chickpea flour (besan) is lower in Saturated Fat (difference - 2.977g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 0)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chickpea flour (besan)
Chickpea flour (besan) 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.

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.