Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seed
  5. Compare
  6. Sunflower seed vs. Chickpea raw

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

Compare

Important differences between Sunflower seed and Chickpea raw

  • Sunflower seed has more Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, and Vitamin B3, however, Chickpea raw has more Manganese, and Folate.
  • Chickpea raw's daily need coverage for Manganese is 842% more.

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 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.
Sunflower seed
Sunflower seed
8
:
2
Chickpea raw
Chickpea raw
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 Selenium +∞%
Contains more Potassium +11.3%
Contains more Manganese +992.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
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 Selenium +∞%
Contains more Potassium +11.3%
Contains more Manganese +992.6%

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
5
:
5
Chickpea raw
Chickpea raw
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 +∞%
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%
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 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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Chickpea raw
Chickpea raw
Contains more Fats +752%
Contains more Carbs +214.8%
Contains more Water +62.4%
Equal in Protein - 20.47
Equal in Other - 2.86
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
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 +752%
Contains more Carbs +214.8%
Contains more Water +62.4%
Equal in Protein - 20.47
Equal in Other - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Chickpea raw
Chickpea raw
Contains more Monounsaturated Fat +1245.5%
Contains more Polyunsaturated fat +747.2%
Contains less Saturated Fat -86.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 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 +1245.5%
Contains more Polyunsaturated fat +747.2%
Contains less Saturated Fat -86.5%

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 Chickpea raw
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 raw Opinion
Net carbs 11.4g 50.75g Chickpea raw
Protein 20.78g 20.47g Sunflower seed
Fats 51.46g 6.04g Sunflower seed
Carbs 20g 62.95g Chickpea raw
Calories 584kcal 378kcal Sunflower seed
Sugar 2.62g 10.7g Sunflower seed
Fiber 8.6g 12.2g Chickpea raw
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 raw
Sodium 9mg 24mg Sunflower seed
Zinc 5mg 2.76mg Sunflower seed
Copper 1.8mg 0.656mg Sunflower seed
Manganese 1.95mg 21.306mg Chickpea raw
Selenium 53µg 0µg Sunflower seed
Vitamin A 50IU 67IU Chickpea raw
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg 0.82mg Sunflower seed
Vitamin C 1.4mg 4mg Chickpea raw
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 raw
Vitamin B6 1.345mg 0.535mg Sunflower seed
Folate 227µg 557µg Chickpea raw
Vitamin K 0µg 9µg Chickpea raw
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 raw
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
Saturated Fat 4.455g 0.603g Chickpea raw
Omega-3 - EPA 0.014g 0g Sunflower seed
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 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
156%
Sunflower seed
74%
Chickpea raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
348%
Chickpea raw

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 raw
Chickpea raw is lower in Saturated Fat (difference - 3.852g)
Which food is cheaper?
Chickpea raw
Chickpea raw 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

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. 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.