Sunflower Seeds vs Chickpeas: What’s The Difference?
Although sunflower seeds and chickpeas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While sunflower seeds belong to the nuts and seeds group, chickpeas belong to legumes food group.
That’s why we decided to create an in-depth article that compares sunflower seeds and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how sunflower seeds and chickpeas compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of Vitamin B5 (Pantothenic acid).
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Sunflower Seeds vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sunflower seeds vs chickpeas.
This comparison will start by comparing the caloric value of sunflower seeds and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||612 kcal||378 kcal|
|Carbs||17.1 g||63 g|
|Fiber||10.3 g||12.2 g|
|Protein||21 g||20.5 g|
|Fat||56.1 g||6.04 g|
|Saturated Fat||5.36 g||0.603 g|
Sunflower Seeds vs Chickpeas Calories
Comparing chickpeas vs sunflower seeds for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower seeds and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Sunflower Seeds vs Chickpeas Protein
Legumes and most legume products, including sunflower seeds and chickpeas, are important sources of plant-based protein.
Sunflower Seeds offers around 2% more protein than chickpeas.
Sunflower Seeds has 21 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Sunflower Seeds vs Chickpeas Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in sunflower seeds and chickpeas.
The total amount of carbohydrates is around 73% higher in chickpeas than in sunflower seeds. They have 63 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in chickpeas, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in sunflower seeds and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.
Sunflower Seeds vs Chickpeas Fats
Fats in sunflower seeds and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and chickpeas:
- Sunflower Seeds: 56.1 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, chickpeas are 89% lower in saturated fats.
Chickpeas and sunflower seeds contain 0.6 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Chickpeas Vitamins Content
This section will discuss the vitamin content of sunflower seeds and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Sunflower Seeds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, chickpeas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins sunflower seeds and chickpeas contain side by side, so you can easily compare them.
|Vitamin A||0||67 IU|
|Vitamin C||0||4 mg|
|Vitamin B1 (Thiamine)||0.473 mg||0.477 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.212 mg|
|Vitamin B3 (Niacin)||6.96 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.535 mg|
|Vitamin B9 (Folate)||169 µg||557 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.82 mg|
|Vitamin K||1.2 µg||9 µg|
Sunflower Seeds vs Chickpeas Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sunflower seeds and chickpeas comparison focuses on their mineral content.
Sunflower Seeds is a better source of fluoride, manganese, and potassium than chickpeas.
On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, selenium, sodium, and zinc.
Check out the table below to learn how sunflower seeds and chickpeas compare when it comes to mineral content.
|Calcium||78 mg||57 mg|
|Copper||1.83 mg||0.656 mg|
|Iron||5.21 mg||4.31 mg|
|Magnesium||358 mg||79 mg|
|Manganese||2.89 mg||21.3 mg|
|Phosphorus||750 mg||252 mg|
|Potassium||689 mg||718 mg|
|Sodium||532 mg||24 mg|
|Zinc||6 mg||2.76 mg|
The Final Word
Sunflower Seeds and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both sunflower seeds and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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