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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
4%
Minerals Daily Need Coverage Score
143%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 3.556g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 43)
Which food is cheaper?
Black gram is cheaper (difference - $0.7)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)