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  6. Pumpkin seed vs. Chickpea raw

Pumpkin seed vs. Chickpea raw — In-Depth Nutrition Comparison

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How are Pumpkin seed and Chickpea raw different?

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

Infographic

Pumpkin seed 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.
Pumpkin seed
Pumpkin seed
5
:
5
Chickpea raw
Chickpea raw
Contains more Magnesium +231.6%
Contains more Potassium +28%
Contains less Sodium -25%
Contains more Zinc +273.2%
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Contains more Manganese +4195.6%
Equal in Calcium - 57
Equal in Copper - 0.656
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Magnesium +231.6%
Contains more Potassium +28%
Contains less Sodium -25%
Contains more Zinc +273.2%
Contains more Iron +30.2%
Contains more Phosphorus +173.9%
Contains more Manganese +4195.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
0
:
10
Chickpea raw
Chickpea raw
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
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Chickpea raw
Chickpea raw
Contains more Fats +221.2%
Contains more Other +32.9%
Contains more Protein +10.4%
Contains more Carbs +17.1%
Contains more Water +70.7%
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 raw
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 Fats +221.2%
Contains more Other +32.9%
Contains more Protein +10.4%
Contains more Carbs +17.1%
Contains more Water +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Chickpea raw
Chickpea raw
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +223.8%
Contains less Saturated Fat -83.6%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains more Monounsaturated Fat +338.1%
Contains more Polyunsaturated fat +223.8%
Contains less Saturated Fat -83.6%

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 raw
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 raw Opinion
Net carbs 35.35g 50.75g Chickpea raw
Protein 18.55g 20.47g Chickpea raw
Fats 19.4g 6.04g Pumpkin seed
Carbs 53.75g 62.95g Chickpea raw
Calories 446kcal 378kcal Pumpkin seed
Sugar 10.7g Pumpkin seed
Fiber 18.4g 12.2g Pumpkin seed
Calcium 55mg 57mg Chickpea raw
Iron 3.31mg 4.31mg Chickpea raw
Magnesium 262mg 79mg Pumpkin seed
Phosphorus 92mg 252mg Chickpea raw
Potassium 919mg 718mg Pumpkin seed
Sodium 18mg 24mg Pumpkin seed
Zinc 10.3mg 2.76mg Pumpkin seed
Copper 0.69mg 0.656mg Pumpkin seed
Manganese 0.496mg 21.306mg Chickpea raw
Vitamin A 62IU 67IU Chickpea raw
Vitamin A RAE 3µg 3µg
Vitamin E 0.82mg Chickpea raw
Vitamin C 0.3mg 4mg Chickpea raw
Vitamin B1 0.034mg 0.477mg Chickpea raw
Vitamin B2 0.052mg 0.212mg Chickpea raw
Vitamin B3 0.286mg 1.541mg Chickpea raw
Vitamin B5 0.056mg 1.588mg Chickpea raw
Vitamin B6 0.037mg 0.535mg Chickpea raw
Folate 9µg 557µg Chickpea raw
Vitamin K 9µg Chickpea raw
Tryptophan 0.326mg 0.2mg Pumpkin seed
Threonine 0.683mg 0.766mg Chickpea raw
Isoleucine 0.956mg 0.882mg Pumpkin seed
Leucine 1.572mg 1.465mg Pumpkin seed
Lysine 1.386mg 1.377mg Pumpkin seed
Methionine 0.417mg 0.27mg Pumpkin seed
Phenylalanine 0.924mg 1.103mg Chickpea raw
Valine 1.491mg 0.865mg Pumpkin seed
Histidine 0.515mg 0.566mg Chickpea raw
Saturated Fat 3.67g 0.603g Chickpea raw
Monounsaturated Fat 6.032g 1.377g Pumpkin seed
Polyunsaturated fat 8.844g 2.731g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chickpea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
74%
Chickpea raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
348%
Chickpea raw

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 raw
Chickpea raw is lower in Saturated Fat (difference - 3.067g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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 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.