Chickpeas vs. Pumpkin Puree

Nutrition comparison of Cooked Chickpeas and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and pumpkin puree:

  • Both pumpkin puree and chickpeas are high in dietary fiber and potassium.
  • Chickpea has more thiamin, Vitamin B6 and folate.
  • Chickpea is a great source of calcium, iron and protein.
  • Pumpkin puree has 70% less carbohydrates than chickpea.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of chickpeas and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Pumpkin Puree src

Calories and Carbs

calories

Chickpea is high in calories and pumpkin puree has 79% less calories than chickpea - pumpkin puree has 34 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Pumpkin Puree
Protein 21% 11%
Carbohydrates 65% 82%
Fat 14% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 70% less carbohydrates than chickpea - pumpkin puree has 8.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both pumpkin puree and chickpeas are high in dietary fiber. Chickpea has 162% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Pumpkin puree and chickpeas contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 705% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both pumpkin puree and chickpeas are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree has 223% more Vitamin C than chickpea - pumpkin puree has 4.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than chickpea - pumpkin puree has 778ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Pumpkin puree and chickpeas contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Pumpkin puree and chickpeas contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more thiamin, Vitamin B6 and folate. Both chickpeas and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.

Chickpeas Pumpkin Puree
Thiamin 0.116 MG 0.024 MG
Riboflavin 0.063 MG 0.054 MG
Niacin 0.526 MG 0.367 MG
Pantothenic acid 0.286 MG 0.4 MG
Vitamin B6 0.139 MG 0.056 MG
Folate 172 UG 12 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 88% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 108% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both pumpkin puree and chickpeas are high in potassium. Chickpea has 41% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and chickpea has 291mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Chickpeas Pumpkin Puree
beta-carotene 16 UG 6940 UG
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Chickpeas Pumpkin Puree
alpha linoleic acid 0.043 G 0.008 G
Total 0.043 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than pumpkin puree per 100 grams.

Chickpeas Pumpkin Puree
linoleic acid 1.113 G 0.007 G
Total 1.113 G 0.007 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Pumpkin Puree .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and pumpkin puree has 80% less calories than chickpea - pumpkin puree has 34 calories in 100g and chickpea has 164 calories.

Does pumpkin puree or chickpeas have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than chickpea - pumpkin puree has 8.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does pumpkin puree or chickpeas contain more potassium?
Both pumpkin puree and chickpeas are high in potassium. Chickpea has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and chickpea has 291mg of potassium.