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  6. Black gram vs. Pumpkin seeds

Black gram vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between black gram and pumpkin seeds?

  • Black gram is richer in iron, folate, manganese, phosphorus, copper, vitamin B1, vitamin B6, and vitamin B5, yet pumpkin seeds are richer in zinc.
  • Pumpkin seeds' daily need coverage for zinc is 63% higher.
  • Black gram has 24 times more folate than pumpkin seeds. Black gram has 216µg of folate, while pumpkin seeds have 9µg.
  • Black gram contains less saturated fat.

We used Mungo beans, mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Black gram vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +150.9%
Contains more IronIron +128.7%
Contains more CopperCopper +42.2%
Contains more PhosphorusPhosphorus +312%
Contains more ManganeseManganese +207.9%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +207.5%
Contains less SodiumSodium -52.6%
~equal in Magnesium ~262mg
~equal in Potassium ~919mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +702.9%
Contains more Vitamin B2Vitamin B2 +388.5%
Contains more Vitamin B3Vitamin B3 +405.9%
Contains more Vitamin B5Vitamin B5 +1517.9%
Contains more Vitamin B6Vitamin B6 +659.5%
Contains more FolateFolate +2300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Pumpkin seeds DV% diff.
Zinc 3.35mg 10.3mg 63%
Iron 7.57mg 3.31mg 53%
Polyunsaturated fat 1.071g 8.844g 52%
Folate 216µg 9µg 52%
Manganese 1.527mg 0.496mg 45%
Phosphorus 379mg 92mg 41%
Copper 0.981mg 0.69mg 32%
Fats 1.64g 19.4g 27%
Vitamin B1 0.273mg 0.034mg 20%
Vitamin B6 0.281mg 0.037mg 19%
Vitamin B5 0.906mg 0.056mg 17%
Saturated fat 0.114g 3.67g 16%
Vitamin B2 0.254mg 0.052mg 16%
Monounsaturated fat 0.085g 6.032g 15%
Selenium 8.2µg 15%
Protein 25.21g 18.55g 13%
Calcium 138mg 55mg 8%
Vitamin B3 1.447mg 0.286mg 7%
Calories 341kcal 446kcal 5%
Potassium 983mg 919mg 2%
Carbs 58.99g 53.75g 2%
Sodium 38mg 18mg 1%
Magnesium 267mg 262mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 40.69g 35.35g N/A
Fiber 18.3g 18.4g 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.263mg 0.326mg 0%
Threonine 0.875mg 0.683mg 0%
Isoleucine 1.287mg 0.956mg 0%
Leucine 2.089mg 1.572mg 0%
Lysine 1.674mg 1.386mg 0%
Methionine 0.367mg 0.417mg 0%
Phenylalanine 1.473mg 0.924mg 0%
Valine 1.416mg 1.491mg 0%
Histidine 0.706mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +35.9%
Contains more WaterWater +140%
Contains more FatsFats +1082.9%
Contains more OtherOther +13.1%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +6996.5%
Contains more Poly. FatPolyunsaturated fat +725.8%

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/174259/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.