Chickpeas vs. Raw Pumpkin Seeds
Nutrition comparison of Cooked Chickpeas and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and raw pumpkin seeds:
- Both chickpeas and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Raw pumpkin seed has 61% less carbohydrates than chickpea.
- Raw pumpkin seed has more thiamin, riboflavin and niacin, however, chickpea contains more pantothenic acid and folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and raw pumpkin seeds are high in calories. Raw pumpkin seed has 241% more calories than chickpea - chickpea has 164 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, chickpeas is much heavier in carbs, much lighter in fat and similar to raw pumpkin seeds for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 20% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 61% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both chickpeas and raw pumpkin seeds are high in dietary fiber. Chickpea has 27% more dietary fiber than raw pumpkin seed - chickpea has 7.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Chickpeas and raw pumpkin seeds contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both chickpeas and raw pumpkin seeds are high in protein. Raw pumpkin seed has 241% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and chickpea has 97% less saturated fat than raw pumpkin seed - chickpea has 0.27g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Chickpeas and raw pumpkin seeds contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Chickpeas and raw pumpkin seeds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 523% more Vitamin E than chickpea - chickpea has 0.35mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Chickpeas and raw pumpkin seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin and niacin, however, chickpea contains more pantothenic acid and folate. Both chickpeas and raw pumpkin seeds contain significant amounts of Vitamin B6.
| Chickpeas | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.273 MG |
| Riboflavin | 0.063 MG | 0.153 MG |
| Niacin | 0.526 MG | 4.987 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.143 MG |
| Folate | 172 UG | 58 UG |
Minerals
calcium
Both chickpeas and raw pumpkin seeds are high in calcium. Chickpea has a little more calcium (7%) than raw pumpkin seed by weight - chickpea has 49mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both chickpeas and raw pumpkin seeds are high in iron. Raw pumpkin seed has 205% more iron than chickpea - chickpea has 2.9mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both chickpeas and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 178% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and raw pumpkin seed has 809mg 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, both chickpeas and raw pumpkin seeds contain small amounts of beta-carotene.
| Chickpeas | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 16 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.12 G |
| Total | 0.043 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 1.113 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 chickpeas or raw pumpkin seeds contain more calories in 100 grams?Both chickpeas and raw pumpkin seeds are high in calories. Raw pumpkin seed has 240% more calories than chickpea - chickpea has 164 calories in 100g and raw pumpkin seed has 559 calories.
Does chickpeas or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 60% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does chickpeas or raw pumpkin seeds contain more calcium?
Both chickpeas and raw pumpkin seeds are high in calcium. Chickpea has a little more calcium ( 10%) than raw pumpkin seed by weight - chickpea has 49mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does chickpeas or raw pumpkin seeds contain more iron?
Both chickpeas and raw pumpkin seeds are high in iron. Raw pumpkin seed has 210% more iron than chickpea - chickpea has 2.9mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does chickpeas or raw pumpkin seeds contain more potassium?
Both chickpeas and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 180% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.