Chickpeas vs. Sunflower Seeds
Nutrition comparison of Cooked Chickpeas and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and sunflower seeds:
- Both sunflower seeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and chickpeas are high in calories. Sunflower seed has 277% more calories than chickpea - sunflower seed has 619 calories per 100 grams and chickpea has 164 calories.
| Chickpeas | Sunflower Seeds | |
|---|---|---|
| Protein | 21% | 10% |
| Carbohydrates | 65% | 12% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 25% less carbohydrates than chickpea - sunflower seed has 20.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both sunflower seeds and chickpeas are high in dietary fiber. Sunflower seed has 51% more dietary fiber than chickpea - sunflower seed has 11.5g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Sunflower seed has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and chickpeas are high in protein. Sunflower seed has 94% more protein than chickpea - sunflower seed has 17.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and chickpea has 95% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and chickpeas contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and sunflower seeds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Chickpeas and sunflower seeds contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Chickpeas and sunflower seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both chickpeas and sunflower seeds contain significant amounts of folate.
| Chickpeas | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.325 MG |
| Riboflavin | 0.063 MG | 0.285 MG |
| Niacin | 0.526 MG | 4.198 MG |
| Pantothenic acid | 0.286 MG | 7.056 MG |
| Vitamin B6 | 0.139 MG | 0.805 MG |
| Folate | 172 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and chickpeas are high in calcium. Sunflower seed has 16% more calcium than chickpea - sunflower seed has 57mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both sunflower seeds and chickpeas are high in iron. Sunflower seed has 136% more iron than chickpea - sunflower seed has 6.8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both sunflower seeds and chickpeas are high in potassium. Sunflower seed has 69% more potassium than chickpea - sunflower seed has 491mg 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 sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.079 G |
| Total | 0.043 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 37.39 G |
| Total | 1.113 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds or chickpeas contain more calories in 100 grams?Both sunflower seeds and chickpeas are high in calories. Sunflower seed has 280% more calories than chickpea - sunflower seed has 619 calories in 100g and chickpea has 164 calories.
Does sunflower seeds or chickpeas have more carbohydrates?
By weight, sunflower seed has 30% fewer carbohydrates than chickpea - sunflower seed has 20.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does sunflower seeds or chickpeas contain more calcium?
Both sunflower seeds and chickpeas are high in calcium. Sunflower seed has 20% more calcium than chickpea - sunflower seed has 57mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does sunflower seeds or chickpeas contain more iron?
Both sunflower seeds and chickpeas are high in iron. Sunflower seed has 140% more iron than chickpea - sunflower seed has 6.8mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does sunflower seeds or chickpeas contain more potassium?
Both sunflower seeds and chickpeas are high in potassium. Sunflower seed has 70% more potassium than chickpea - sunflower seed has 491mg of potassium in 100 grams and chickpea has 291mg of potassium.