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Sunflower seed vs Chickpea - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Chickpea

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, however Chickpea has more Manganese, Selenium, and Folate.
  • Chickpea's daily need coverage for Manganese is 842% more.
  • Sunflower seed has 43 times more Vitamin E than Chickpea. Sunflower seed has 35.17mg of Vitamin E , while Chickpea has 0.82mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Sunflower 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 Calcium +36.8%
Contains more Iron +21.8%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
Contains more Zinc +81.2%
Contains more Copper +174.4%
Contains more Potassium +11.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Calcium +36.8%
Contains more Iron +21.8%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
Contains more Zinc +81.2%
Contains more Copper +174.4%
Contains more Potassium +11.3%

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 E +4189%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B6 +151.4%
Contains more Vitamin A +34%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +40.5%
Contains more Folate +145.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 E +4189%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +440.9%
Contains more Vitamin B6 +151.4%
Contains more Vitamin A +34%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +40.5%
Contains more Folate +145.4%
Contains more Vitamin K +∞%

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.
Sunflower seed Chickpea
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Chickpea Opinion
Net carbs 11.4g 50.75g Chickpea
Protein 20.78g 20.47g Sunflower seed
Fats 51.46g 6.04g Sunflower seed
Carbs 20g 62.95g Chickpea
Calories 584kcal 378kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 10.7g Sunflower seed
Fiber 8.6g 12.2g Chickpea
Calcium 78mg 57mg Sunflower seed
Iron 5.25mg 4.31mg Sunflower seed
Magnesium 325mg 79mg Sunflower seed
Phosphorus 660mg 252mg Sunflower seed
Potassium 645mg 718mg Chickpea
Sodium 9mg 24mg Sunflower seed
Zinc 5mg 2.76mg Sunflower seed
Copper 1.8mg 0.656mg Sunflower seed
Vitamin A 50IU 67IU Chickpea
Vitamin E 35.17mg 0.82mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 4mg Chickpea
Vitamin B1 1.48mg 0.477mg Sunflower seed
Vitamin B2 0.355mg 0.212mg Sunflower seed
Vitamin B3 8.335mg 1.541mg Sunflower seed
Vitamin B5 1.13mg 1.588mg Chickpea
Vitamin B6 1.345mg 0.535mg Sunflower seed
Folate 227µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 0µg 9µg Chickpea
Tryptophan 0.348mg 0.2mg Sunflower seed
Threonine 0.928mg 0.766mg Sunflower seed
Isoleucine 1.139mg 0.882mg Sunflower seed
Leucine 1.659mg 1.465mg Sunflower seed
Lysine 0.937mg 1.377mg Chickpea
Methionine 0.494mg 0.27mg Sunflower seed
Phenylalanine 1.169mg 1.103mg Sunflower seed
Valine 1.315mg 0.865mg Sunflower seed
Histidine 0.632mg 0.566mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.603g Chickpea
Monounsaturated Fat 18.528g 1.377g Sunflower seed
Polyunsaturated fat 23.137g 2.731g Sunflower seed

Which food is preferable for your diet?

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

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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
156
Sunflower seed
74
Chickpea
Mineral Summary Score
191
Sunflower 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
125%
Sunflower seed
123%
Chickpea
Carbohydrates
20%
Sunflower seed
63%
Chickpea
Fats
238%
Sunflower seed
28%
Chickpea

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 3.852g)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.