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Pumpkin seed vs Black gram - In-Depth Nutrition Comparison

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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.

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.
Pumpkin seed Black gram
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
Pumpkin seed Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
3
Pumpkin seed
16
Black gram
Mineral Summary Score
86
Pumpkin seed
98
Black gram

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 Zinc +207.5%
Contains less Sodium -52.6%
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Equal in Potassium - 983
Equal in Magnesium - 267
Contains more Zinc +207.5%
Contains less Sodium -52.6%
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Equal in Potassium - 983
Equal in Magnesium - 267

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 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%
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%

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
111%
Pumpkin seed
151%
Black gram
Carbohydrates
54%
Pumpkin seed
59%
Black gram
Fats
90%
Pumpkin seed
8%
Black gram

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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 Pumpkin seed Black gram Opinion
Calories 446 341 Pumpkin seed
Protein 18.55 25.21 Black gram
Fats 19.4 1.64 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 7.57 Black gram
Calcium 55 138 Black gram
Potassium 919 983 Black gram
Magnesium 262 267 Black gram
Sugars
Fiber 18.4 18.3 Pumpkin seed
Copper 0.69 0.981 Black gram
Zinc 10.3 3.35 Pumpkin seed
Starch
Phosphorus 92 379 Black gram
Sodium 18 38 Pumpkin seed
Vitamin A 62 23 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.273 Black gram
Vitamin B2 0.052 0.254 Black gram
Vitamin B3 0.286 1.447 Black gram
Vitamin B5 0.056 0.906 Black gram
Vitamin B6 0.037 0.281 Black gram
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.114 Black gram
Monounsaturated Fat 6.032 0.085 Pumpkin seed
Polyunsaturated fat 8.844 1.071 Pumpkin seed
Tryptophan 0.326 0.263 Pumpkin seed
Threonine 0.683 0.875 Black gram
Isoleucine 0.956 1.287 Black gram
Leucine 1.572 2.089 Black gram
Lysine 1.386 1.674 Black gram
Methionine 0.417 0.367 Pumpkin seed
Phenylalanine 0.924 1.473 Black gram
Valine 1.491 1.416 Pumpkin seed
Histidine 0.515 0.706 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.