Chickpeas vs. Pumpkin Seeds
Nutrition comparison of Cooked Chickpeas and Pumpkin Seeds
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 seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pumpkin seeds:
- Both pumpkin seeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chickpea has 12.6 times less saturated fat than pumpkin seed.
- Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and chickpeas are high in calories. Pumpkin seed has 172% more calories than chickpea - pumpkin seed has 446 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 65% | 46% |
| Fat | 14% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and chickpea has 49% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both pumpkin seeds and chickpeas are high in dietary fiber. Pumpkin seed has 142% more dietary fiber than chickpea - pumpkin seed has 18.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Pumpkin seed has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and chickpeas are high in protein. Pumpkin seed has 109% more protein than chickpea - pumpkin seed has 18.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 12.6 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and chickpeas contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and chickpeas contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Chickpeas and pumpkin seeds contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Chickpeas and pumpkin seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate. Both chickpeas and pumpkin seeds contain significant amounts of riboflavin and niacin.
| Chickpeas | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.034 MG |
| Riboflavin | 0.063 MG | 0.052 MG |
| Niacin | 0.526 MG | 0.286 MG |
| Pantothenic acid | 0.286 MG | 0.056 MG |
| Vitamin B6 | 0.139 MG | 0.037 MG |
| Folate | 172 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and chickpeas are high in calcium. Pumpkin seed has 12% more calcium than chickpea - pumpkin seed has 55mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both pumpkin seeds and chickpeas are high in iron. Pumpkin seed has 15% more iron than chickpea - pumpkin seed has 3.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pumpkin seeds and chickpeas are high in potassium. Pumpkin seed has 216% more potassium than chickpea - pumpkin seed has 919mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.077 G |
| Total | 0.043 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 8.759 G |
| Total | 1.113 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or chickpeas contain more calories in 100 grams?Both pumpkin seeds and chickpeas are high in calories. Pumpkin seed has 170% more calories than chickpea - pumpkin seed has 446 calories in 100g and chickpea has 164 calories.
Does pumpkin seeds or chickpeas have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and chickpea has 50% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does pumpkin seeds or chickpeas contain more calcium?
Both pumpkin seeds and chickpeas are high in calcium. Pumpkin seed has 10% more calcium than chickpea - pumpkin seed has 55mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does pumpkin seeds or chickpeas contain more iron?
Both pumpkin seeds and chickpeas are high in iron. Pumpkin seed has 20% more iron than chickpea - pumpkin seed has 3.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does pumpkin seeds or chickpeas contain more potassium?
Both pumpkin seeds and chickpeas are high in potassium. Pumpkin seed has 220% more potassium than chickpea - pumpkin seed has 919mg of potassium in 100 grams and chickpea has 291mg of potassium.