Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsSunflower Seeds
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower 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 Sunflower Seeds
Go with Chickpeas (garbanzo Beans Bengal Gram) (Raw) at just 378 kcal per 100g — 35% 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) packs 20.5g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 718mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 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 Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 584kcal29% | <0.1kcal |
| Protein | 21g41% | 21g42% | <0.1g |
| Total Fat | 6.0g8% | 52g66% | <0.1g |
| Saturated Fat | 0.60g3% | 4.5g22% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 20g7% | +43g |
| Dietary Fiber | 12g44% | 8.6g31% | +3.6g |
| Sugars | 11g | 2.6g | +8.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 3.0mcg0% | — |
| Vitamin C | 4.0mg4% | 1.4mg2% | +2.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 35mg235% | <0.1mg |
| Vitamin K | 9.0mcg8% | 0mcg0% | +9.0mcg |
| Vitamin B6 | 0.54mg31% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 227mcg57% | +330mcg |
| Thiamin (B1) | 0.48mg40% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.5mg10% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 9.0mg0% | +15mg |
| Calcium | 57mg4% | 78mg6% | <0.1mg |
| Iron | 4.3mg24% | 5.3mg29% | <0.1mg |
| Potassium | 718mg15% | 645mg14% | +73mg |
| Phosphorus | 252mg20% | 660mg53% | <0.1mg |
| Magnesium | 79mg19% | 325mg77% | <0.1mg |
| Zinc | 2.8mg25% | 5.0mg45% | <0.1mg |
| Copper | 0.66mg73% | 1.8mg200% | <0.1mg |
| Manganese | 4.2mg180% | 1.9mg85% | +2.2mg |
| Selenium | 0mcg0% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is significantly lower in calories at just 378 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 54% fewer calories, making Chickpeas (garbanzo Beans Bengal Gram) (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Chickpeas (garbanzo Beans Bengal Gram) (Raw) providing 20.5g and Sunflower Seeds providing 20.8g per 100g.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the leaner option with 6.04g of total fat per 100g compared to 51.5g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.82mg), Niacin (B3) (Sunflower Seeds: 8.34mg vs 1.54mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 0mcg), Magnesium (Sunflower Seeds: 325mg vs 79mg), Copper (Sunflower Seeds: 1.8mg vs 0.656mg).
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 Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g 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 Sunflower Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 584 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Sunflower Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 51.5g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Sunflower Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 8.6g.