Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsPumpkin and Squash Seeds
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Pumpkin and Squash Seeds
Go with Chickpeas (garbanzo Beans Bengal Gram) (Raw) at just 378 kcal per 100g — 32% fewer calories.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) will keep you satisfied longer with 12.2g fiber, 20.5g protein, 6g fat — fat and protein slow digestion while fiber adds bulk.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 559kcal28% | <0.1kcal |
| Protein | 21g41% | 30g60% | <0.1g |
| Total Fat | 6.0g8% | 49g63% | <0.1g |
| Saturated Fat | 0.60g3% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 11g4% | +52g |
| Dietary Fiber | 12g44% | 6.0g21% | +6.2g |
| Sugars | 11g | 1.4g | +9.3g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 4.0mg4% | 1.9mg2% | +2.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 2.2mg15% | <0.1mg |
| Vitamin K | 9.0mcg8% | 7.3mcg6% | +1.7mcg |
| Vitamin B6 | 0.54mg31% | 0.14mg8% | +0.39mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 58mcg14% | +499mcg |
| Thiamin (B1) | 0.48mg40% | 0.27mg23% | +0.20mg |
| Riboflavin (B2) | 0.21mg16% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 1.5mg10% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 7.0mg0% | +17mg |
| Calcium | 57mg4% | 46mg4% | +11mg |
| Iron | 4.3mg24% | 8.8mg49% | <0.1mg |
| Potassium | 718mg15% | 809mg17% | <0.1mg |
| Phosphorus | 252mg20% | 1230mg98% | <0.1mg |
| Magnesium | 79mg19% | 592mg141% | <0.1mg |
| Zinc | 2.8mg25% | 7.8mg71% | <0.1mg |
| Copper | 0.66mg73% | 1.3mg149% | <0.1mg |
| Manganese | 4.2mg180% | 4.5mg197% | <0.1mg |
| Selenium | 0mcg0% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is significantly lower in calories at just 378 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 48% fewer calories, making Chickpeas (garbanzo Beans Bengal Gram) (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 20.5g), but Chickpeas (garbanzo Beans Bengal Gram) (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the leaner option with 6.04g of total fat per 100g compared to 49g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 58mcg), Vitamin B6 (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 0.535mg vs 0.143mg), Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 1.54mg).
Key Minerals: Notable mineral differences include Selenium (Pumpkin and Squash Seeds: 9.4mcg vs 0mcg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 79mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 252mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 20.5g for Chickpeas (garbanzo Beans Bengal Gram) (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Pumpkin and Squash Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 559 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Pumpkin and Squash Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 49g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Pumpkin and Squash Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 6g.