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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 Iron +21.8%
Contains more Calcium +36.8%
Contains more Magnesium +311.4%
Contains more Copper +174.4%
Contains more Zinc +81.2%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
Contains more Potassium +11.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Iron +21.8%
Contains more Calcium +36.8%
Contains more Magnesium +311.4%
Contains more Copper +174.4%
Contains more Zinc +81.2%
Contains more Phosphorus +161.9%
Contains less Sodium -62.5%
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 C +185.7%
Contains more Vitamin A +34%
Contains more Vitamin B5 +40.5%
Contains more Vitamin K +∞%
Contains more Folate +145.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 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 C +185.7%
Contains more Vitamin A +34%
Contains more Vitamin B5 +40.5%
Contains more Vitamin K +∞%
Contains more Folate +145.4%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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?
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.

All nutrients comparison - raw data values

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