Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. Sunflower seed — In-Depth Nutrition Comparison

Compare

Significant differences between Black gram and Sunflower seed

  • The amount of Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Vitamin B3 in Sunflower seed is higher than in Black gram.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Black gram.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Black gram vs Sunflower seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -22.2%
Contains more Calcium +47.2%
Contains more Iron +200%
Contains more Magnesium +415.9%
Contains more Phosphorus +323.1%
Contains more Potassium +179.2%
Contains more Zinc +502.4%
Contains more Copper +1195%
Contains more Manganese +373.3%
Contains more Selenium +2020%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -22.2%
Contains more Calcium +47.2%
Contains more Iron +200%
Contains more Magnesium +415.9%
Contains more Phosphorus +323.1%
Contains more Potassium +179.2%
Contains more Zinc +502.4%
Contains more Copper +1195%
Contains more Manganese +373.3%
Contains more Selenium +2020%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin K +∞%
Contains more Vitamin A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +455.7%
Contains more Vitamin B5 +161%
Contains more Vitamin B6 +2219%
Contains more Folate +141.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +455.7%
Contains more Vitamin B5 +161%
Contains more Vitamin B6 +2219%
Contains more Folate +141.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1433%
Contains more Protein +175.6%
Contains more Fats +9256.4%
Contains more Other +185.8%
Equal in Carbs - 20
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Water +1433%
Contains more Protein +175.6%
Contains more Fats +9256.4%
Contains more Other +185.8%
Equal in Carbs - 20

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +63789.7%
Contains more Polyunsaturated fat +6344.8%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +63789.7%
Contains more Polyunsaturated fat +6344.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Sunflower seed
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Sunflower seed Opinion
Net carbs 11.94g 11.4g Black gram
Protein 7.54g 20.78g Sunflower seed
Fats 0.55g 51.46g Sunflower seed
Carbs 18.34g 20g Sunflower seed
Calories 105kcal 584kcal Sunflower seed
Sugar 2.01g 2.62g Black gram
Fiber 6.4g 8.6g Sunflower seed
Calcium 53mg 78mg Sunflower seed
Iron 1.75mg 5.25mg Sunflower seed
Magnesium 63mg 325mg Sunflower seed
Phosphorus 156mg 660mg Sunflower seed
Potassium 231mg 645mg Sunflower seed
Sodium 7mg 9mg Black gram
Zinc 0.83mg 5mg Sunflower seed
Copper 0.139mg 1.8mg Sunflower seed
Manganese 0.412mg 1.95mg Sunflower seed
Selenium 2.5µg 53µg Sunflower seed
Vitamin A 31IU 50IU Sunflower seed
Vitamin A RAE 2µg 3µg Sunflower seed
Vitamin E 0.15mg 35.17mg Sunflower seed
Vitamin C 1mg 1.4mg Sunflower seed
Vitamin B1 0.15mg 1.48mg Sunflower seed
Vitamin B2 0.075mg 0.355mg Sunflower seed
Vitamin B3 1.5mg 8.335mg Sunflower seed
Vitamin B5 0.433mg 1.13mg Sunflower seed
Vitamin B6 0.058mg 1.345mg Sunflower seed
Folate 94µg 227µg Sunflower seed
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.348mg Sunflower seed
Threonine 0.262mg 0.928mg Sunflower seed
Isoleucine 0.385mg 1.139mg Sunflower seed
Leucine 0.625mg 1.659mg Sunflower seed
Lysine 0.5mg 0.937mg Sunflower seed
Methionine 0.11mg 0.494mg Sunflower seed
Phenylalanine 0.44mg 1.169mg Sunflower seed
Valine 0.423mg 1.315mg Sunflower seed
Histidine 0.211mg 0.632mg Sunflower seed
Saturated Fat 0.038g 4.455g Black gram
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.029g 18.528g Sunflower seed
Polyunsaturated fat 0.359g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black gram
156%
Sunflower seed
Minerals Daily Need Coverage Score
35%
Black gram
207%
Sunflower seed

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.417g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.