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Black gram vs Pumpkin seed - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Contains more Zinc +207.5%
Contains less Sodium -52.6%
Equal in Potassium - 919
Equal in Magnesium - 262
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Contains more Zinc +207.5%
Contains less Sodium -52.6%
Equal in Potassium - 919
Equal in Magnesium - 262

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +405.9%
Contains more Vitamin B5 +1517.9%
Contains more Vitamin B6 +659.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +169.6%
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +405.9%
Contains more Vitamin B5 +1517.9%
Contains more Vitamin B6 +659.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +169.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
3
Pumpkin seed
Mineral Summary Score
98
Black gram
86
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
151%
Black gram
111%
Pumpkin seed
Carbohydrates
59%
Black gram
54%
Pumpkin seed
Fats
8%
Black gram
90%
Pumpkin seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Pumpkin seed
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 33)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.556g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.7)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Pumpkin seed Opinion
Calories 341 446 Pumpkin seed
Protein 25.21 18.55 Black gram
Fats 1.64 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 58.99 53.75 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 3.31 Black gram
Calcium 138 55 Black gram
Potassium 983 919 Black gram
Magnesium 267 262 Black gram
Sugars
Fiber 18.3 18.4 Pumpkin seed
Copper 0.981 0.69 Black gram
Zinc 3.35 10.3 Pumpkin seed
Starch
Phosphorus 379 92 Black gram
Sodium 38 18 Pumpkin seed
Vitamin A 23 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.034 Black gram
Vitamin B2 0.254 0.052 Black gram
Vitamin B3 1.447 0.286 Black gram
Vitamin B5 0.906 0.056 Black gram
Vitamin B6 0.281 0.037 Black gram
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 0.114 3.67 Black gram
Monounsaturated Fat 0.085 6.032 Pumpkin seed
Polyunsaturated fat 1.071 8.844 Pumpkin seed
Tryptophan 0.263 0.326 Pumpkin seed
Threonine 0.875 0.683 Black gram
Isoleucine 1.287 0.956 Black gram
Leucine 2.089 1.572 Black gram
Lysine 1.674 1.386 Black gram
Methionine 0.367 0.417 Pumpkin seed
Phenylalanine 1.473 0.924 Black gram
Valine 1.416 1.491 Pumpkin seed
Histidine 0.706 0.515 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.