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  6. Sunflower seeds vs. Chickpeas

Sunflower seeds vs. Chickpeas — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and chickpeas

  • Chickpeas have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, vitamin B3, manganese, and zinc than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 232% more than chickpeas.
  • Sunflower seeds have 16 times more vitamin B3 than chickpeas. While sunflower seeds have 8.335mg of vitamin B3, chickpeas have only 0.526mg.
  • The glycemic index of chickpeas is higher.

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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +577.1%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +121.6%
Contains more IronIron +81.7%
Contains more CopperCopper +411.4%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +89.3%
Contains more SeleniumSelenium +1332.4%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +9948.6%
Contains more Vitamin B1Vitamin B1 +1175.9%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +1484.6%
Contains more Vitamin B5Vitamin B5 +295.1%
Contains more Vitamin B6Vitamin B6 +867.6%
Contains more FolateFolate +32%
Contains more CholineCholine +28.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~1.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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 ProteinProtein +134.5%
Contains more FatsFats +1886.9%
Contains more OtherOther +229.3%
Contains more CarbsCarbs +37.1%
Contains more WaterWater +1172.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains more Mono. FatMonounsaturated fat +3078%
Contains more Poly. FatPolyunsaturated fat +1901.5%
Contains less Sat. FatSaturated 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 seeds 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 seeds Chickpeas DV% diff.
Vitamin E 35.17mg 0.35mg 232%
Copper 1.8mg 0.352mg 161%
Polyunsaturated fat 23.137g 1.156g 147%
Vitamin B1 1.48mg 0.116mg 114%
Vitamin B6 1.345mg 0.139mg 93%
Selenium 53µg 3.7µg 90%
Fats 51.46g 2.59g 75%
Phosphorus 660mg 168mg 70%
Magnesium 325mg 48mg 66%
Vitamin B3 8.335mg 0.526mg 49%
Monounsaturated fat 18.528g 0.583g 45%
Manganese 1.95mg 1.03mg 40%
Zinc 5mg 1.53mg 32%
Iron 5.25mg 2.89mg 30%
Protein 20.78g 8.86g 24%
Vitamin B2 0.355mg 0.063mg 22%
Calories 584kcal 164kcal 21%
Saturated fat 4.455g 0.269g 19%
Vitamin B5 1.13mg 0.286mg 17%
Folate 227µg 172µg 14%
Potassium 645mg 291mg 10%
Fiber 8.6g 7.6g 4%
Calcium 78mg 49mg 3%
Vitamin K 0µg 4µg 3%
Carbs 20g 27.42g 2%
Choline 55.1mg 42.8mg 2%
Vitamin C 1.4mg 1.3mg 0%
Net carbs 11.4g 19.82g N/A
Sugar 2.62g 4.8g N/A
Sodium 9mg 7mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.085mg 0%
Threonine 0.928mg 0.329mg 0%
Isoleucine 1.139mg 0.38mg 0%
Leucine 1.659mg 0.631mg 0%
Lysine 0.937mg 0.593mg 0%
Methionine 0.494mg 0.116mg 0%
Phenylalanine 1.169mg 0.475mg 0%
Valine 1.315mg 0.372mg 0%
Histidine 0.632mg 0.244mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
21%
Chickpeas
Minerals Daily Need Coverage Score
207%
Sunflower seeds
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.