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.
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.
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 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 Puree (Pumpkin, canned, without salt) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Pumpkin Puree 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 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.