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Sunflower seed vs Black gram - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 29mg)
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 contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.341g)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Sunflower seed Black gram
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower 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
105
Sunflower seed
16
Black gram
Mineral Summary Score
122
Sunflower 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 Magnesium +21.7%
Contains more Copper +83.5%
Contains more Zinc +49.3%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Iron +44.2%
Contains more Calcium +76.9%
Contains more Potassium +52.4%
Contains more Magnesium +21.7%
Contains more Copper +83.5%
Contains more Zinc +49.3%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Iron +44.2%
Contains more Calcium +76.9%
Contains more Potassium +52.4%

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 +117.4%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +117.4%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%

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
125%
Sunflower seed
151%
Black gram
Carbohydrates
20%
Sunflower seed
59%
Black gram
Fats
238%
Sunflower 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 Sunflower seed Black gram Opinion
Calories 584 341 Sunflower seed
Protein 20.78 25.21 Black gram
Fats 51.46 1.64 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 7.57 Black gram
Calcium 78 138 Black gram
Potassium 645 983 Black gram
Magnesium 325 267 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 8.6 18.3 Black gram
Copper 1.8 0.981 Sunflower seed
Zinc 5 3.35 Sunflower seed
Starch
Phosphorus 660 379 Sunflower seed
Sodium 9 38 Sunflower seed
Vitamin A 50 23 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.273 Sunflower seed
Vitamin B2 0.355 0.254 Sunflower seed
Vitamin B3 8.335 1.447 Sunflower seed
Vitamin B5 1.13 0.906 Sunflower seed
Vitamin B6 1.345 0.281 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.114 Black gram
Monounsaturated Fat 18.528 0.085 Sunflower seed
Polyunsaturated fat 23.137 1.071 Sunflower seed
Tryptophan 0.348 0.263 Sunflower seed
Threonine 0.928 0.875 Sunflower seed
Isoleucine 1.139 1.287 Black gram
Leucine 1.659 2.089 Black gram
Lysine 0.937 1.674 Black gram
Methionine 0.494 0.367 Sunflower seed
Phenylalanine 1.169 1.473 Black gram
Valine 1.315 1.416 Black gram
Histidine 0.632 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.