Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-71%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) has fewer calories (energy) (164 kcal vs 559 kcal, 395 kcal less).

Higher Protein

+241%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+21.4 g, +241%).

Higher Dietary Fiber

+27%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+1.6 g, +27%).

Higher Vitamin C

+46%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.3 mg in Chickpeas (Cooked / Garbanzo) (+0.60 mg, +46%).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 164 kcal in Chickpeas (Cooked / Garbanzo) (+395 kcal, +241%).

ProteinPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+21.4 g, +241%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+16.7 g, +156%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+1.6 g, +27%).

Total FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 2.6 g in Chickpeas (Cooked / Garbanzo) (+46.5 g, +1794%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+3.4 g, +243%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.3 mg in Chickpeas (Cooked / Garbanzo) (+0.60 mg, +46%).

Vitamin A (RAE)Similar

Chickpeas (Cooked / Garbanzo)

1.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+1.8 mg, +523%).

Vitamin KPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 4.0 µg in Chickpeas (Cooked / Garbanzo) (+3.3 µg, +83%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+114 µg, +197%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.16 mg, +135%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+4.5 mg, +848%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+0.46 mg, +162%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Chickpeas (Cooked / Garbanzo)

7.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of sodium (7.0 mg).

PotassiumPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 291 mg in Chickpeas (Cooked / Garbanzo) (+518 mg, +178%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 49.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+3.0 mg, +7%).

IronPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.9 mg in Chickpeas (Cooked / Garbanzo) (+5.9 mg, +205%).

MagnesiumPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+544 mg, +1133%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 168 mg in Chickpeas (Cooked / Garbanzo) (+1,065 mg, +634%).

ZincPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 1.5 mg in Chickpeas (Cooked / Garbanzo) (+6.3 mg, +410%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.27 g in Chickpeas (Cooked / Garbanzo) (+8.4 g, +3107%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+213 kcal, +381%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+11.5 g, +381%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Pumpkin Seeds (Pepitas)

1.1 g

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+43.9 g, +4099%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+11.9 g, +1977%).

Total FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 4.2 g in Chickpeas (Cooked / Garbanzo) (+0.66 g, +15%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Pumpkin Seeds (Pepitas)

0.14 g

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+7.7 g, +5523%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Chickpeas (Cooked / Garbanzo) provides 2.1 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +1022%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Chickpeas (Cooked / Garbanzo) provides 1.6 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+1.5 µg, +1540%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.36 mg, +163%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+5.8 µg, +799%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+276 µg, +4763%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Chickpeas (Cooked / Garbanzo) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.36 mg, +73%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +525%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +1494%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+10.8 mg, +1540%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+396 mg, +490%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+75.8 mg, +1647%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+3.9 mg, +437%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+19.5 mg, +33%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+152 mg, +123%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +221%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.44 g in Chickpeas (Cooked / Garbanzo) (+0.42 g, +96%).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinSimilar

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of protein (5.4 g).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Chickpeas (Cooked / Garbanzo) provides 16.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+14.8 g, +768%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+3.6 g, +329%).

Total FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+7.2 g, +459%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+2.7 g, +1062%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Chickpeas (Cooked / Garbanzo) provides 0.79 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+0.45 mg, +132%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Chickpeas (Cooked / Garbanzo) provides 0.6 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+0.4 µg, +239%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.18 mg, +84%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 2.4 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+1.1 µg, +86%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+94 µg, +905%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.32 mg in Chickpeas (Cooked / Garbanzo) (+0.58 mg, +180%).

Pantothenic Acid (B5)Similar

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.17 mg).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.08 mg vs 0.03 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Chickpeas (Cooked / Garbanzo) provides 4.3 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+3.0 mg, +239%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+31.9 mg, +22%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 29.9 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+21.6 mg, +261%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +11%).

MagnesiumPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+77.3 mg, +264%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 102 mg in Chickpeas (Cooked / Garbanzo) (+119 mg, +117%).

ZincPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.93 mg in Chickpeas (Cooked / Garbanzo) (+0.47 mg, +51%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+1.4 g, +846%).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinSimilar

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of protein (16.2 g).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Chickpeas (Cooked / Garbanzo) provides 50.2 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+44.4 g, +768%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+10.7 g, +329%).

Total FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+21.7 g, +459%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+8.0 g, +1062%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 2.4 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +132%).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Chickpeas (Cooked / Garbanzo) provides 1.8 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+1.3 µg, +239%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.64 mg in Chickpeas (Cooked / Garbanzo) (+0.54 mg, +84%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Chickpeas (Cooked / Garbanzo) provides 7.3 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+3.4 µg, +86%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+283 µg, +905%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.06 mg, +44%).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+1.7 mg, +180%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 0.52 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +29%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.25 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +229%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Chickpeas (Cooked / Garbanzo) provides 12.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+9.0 mg, +239%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+95.7 mg, +22%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 89.7 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+64.8 mg, +261%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+0.53 mg, +11%).

MagnesiumPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+232 mg, +264%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 307 mg in Chickpeas (Cooked / Garbanzo) (+358 mg, +117%).

ZincPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.8 mg in Chickpeas (Cooked / Garbanzo) (+1.4 mg, +51%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+4.2 g, +846%).

Chickpeas (Cooked / Garbanzo) vs Pumpkin Seeds (Pepitas)

Chickpeas (Cooked / Garbanzo)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary