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  6. Sunflower seed vs. Chickpeas

Sunflower seed vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Chickpeas

  • Chickpeas has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Vitamin B3, Manganese, and Zinc than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 232% more than Chickpeas.
  • Sunflower seed has 16 times more Vitamin B3 than Chickpeas. While Sunflower seed has 8.335mg of Vitamin B3, Chickpeas has only 0.526mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Sunflower seed vs Chickpeas 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.
Sunflower seed
Sunflower seed
9
:
1
Chickpeas
Chickpeas
Contains more Calcium +59.2%
Contains more Iron +81.7%
Contains more Magnesium +577.1%
Contains more Phosphorus +292.9%
Contains more Potassium +121.6%
Contains more Zinc +226.8%
Contains more Copper +411.4%
Contains more Manganese +89.3%
Contains more Selenium +1332.4%
Contains less Sodium -22.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +59.2%
Contains more Iron +81.7%
Contains more Magnesium +577.1%
Contains more Phosphorus +292.9%
Contains more Potassium +121.6%
Contains more Zinc +226.8%
Contains more Copper +411.4%
Contains more Manganese +89.3%
Contains more Selenium +1332.4%
Contains less Sodium -22.2%

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.
Sunflower seed
Sunflower seed
9
:
1
Chickpeas
Chickpeas
Contains more Vitamin A +85.2%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +1175.9%
Contains more Vitamin B2 +463.5%
Contains more Vitamin B3 +1484.6%
Contains more Vitamin B5 +295.1%
Contains more Vitamin B6 +867.6%
Contains more Folate +32%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.3
Sunflower seed
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +85.2%
Contains more Vitamin E +9948.6%
Contains more Vitamin B1 +1175.9%
Contains more Vitamin B2 +463.5%
Contains more Vitamin B3 +1484.6%
Contains more Vitamin B5 +295.1%
Contains more Vitamin B6 +867.6%
Contains more Folate +32%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Chickpeas
Chickpeas
Contains more Protein +134.5%
Contains more Fats +1886.9%
Contains more Other +229.3%
Contains more Carbs +37.1%
Contains more Water +1172.9%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +134.5%
Contains more Fats +1886.9%
Contains more Other +229.3%
Contains more Carbs +37.1%
Contains more Water +1172.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +3078%
Contains more Polyunsaturated fat +1901.5%
Contains less Saturated Fat -94%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +3078%
Contains more Polyunsaturated fat +1901.5%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Chickpeas
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Chickpeas Opinion
Net carbs 11.4g 19.82g Chickpeas
Protein 20.78g 8.86g Sunflower seed
Fats 51.46g 2.59g Sunflower seed
Carbs 20g 27.42g Chickpeas
Calories 584kcal 164kcal Sunflower seed
Sugar 2.62g 4.8g Sunflower seed
Fiber 8.6g 7.6g Sunflower seed
Calcium 78mg 49mg Sunflower seed
Iron 5.25mg 2.89mg Sunflower seed
Magnesium 325mg 48mg Sunflower seed
Phosphorus 660mg 168mg Sunflower seed
Potassium 645mg 291mg Sunflower seed
Sodium 9mg 7mg Chickpeas
Zinc 5mg 1.53mg Sunflower seed
Copper 1.8mg 0.352mg Sunflower seed
Manganese 1.95mg 1.03mg Sunflower seed
Selenium 53µg 3.7µg Sunflower seed
Vitamin A 50IU 27IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 0.35mg Sunflower seed
Vitamin C 1.4mg 1.3mg Sunflower seed
Vitamin B1 1.48mg 0.116mg Sunflower seed
Vitamin B2 0.355mg 0.063mg Sunflower seed
Vitamin B3 8.335mg 0.526mg Sunflower seed
Vitamin B5 1.13mg 0.286mg Sunflower seed
Vitamin B6 1.345mg 0.139mg Sunflower seed
Folate 227µg 172µg Sunflower seed
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.348mg 0.085mg Sunflower seed
Threonine 0.928mg 0.329mg Sunflower seed
Isoleucine 1.139mg 0.38mg Sunflower seed
Leucine 1.659mg 0.631mg Sunflower seed
Lysine 0.937mg 0.593mg Sunflower seed
Methionine 0.494mg 0.116mg Sunflower seed
Phenylalanine 1.169mg 0.475mg Sunflower seed
Valine 1.315mg 0.372mg Sunflower seed
Histidine 0.632mg 0.244mg Sunflower seed
Saturated Fat 4.455g 0.269g Chickpeas
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.583g Sunflower seed
Polyunsaturated fat 23.137g 1.156g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Chickpeas
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
156%
Sunflower seed
21%
Chickpeas
Minerals Daily Need Coverage Score
207%
Sunflower seed
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 2.18g)
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 richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 4.186g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.