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  6. Black gram vs. Pumpkin seed

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

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What are the main differences between Black gram and Pumpkin seed?

  • Black gram is richer in Iron, Folate, Manganese, Phosphorus, Copper, Vitamin B1, Vitamin B6, and Vitamin B5, yet Pumpkin seed is richer in Zinc.
  • Pumpkin seed's daily need coverage for Zinc is 63% higher.
  • Black gram has 24 times more Folate than Pumpkin seed. Black gram has 216µg of Folate, while Pumpkin seed has 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 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.
Black gram
Black gram
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +150.9%
Contains more Iron +128.7%
Contains more Phosphorus +312%
Contains more Copper +42.2%
Contains more Manganese +207.9%
Contains less Sodium -52.6%
Contains more Zinc +207.5%
Equal in Magnesium - 262
Equal in Potassium - 919
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +150.9%
Contains more Iron +128.7%
Contains more Phosphorus +312%
Contains more Copper +42.2%
Contains more Manganese +207.9%
Contains less Sodium -52.6%
Contains more Zinc +207.5%
Equal in Magnesium - 262
Equal in Potassium - 919

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.
Black gram
Black gram
6
:
2
Pumpkin seed
Pumpkin seed
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 Folate +2300%
Contains more Vitamin A +169.6%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 Folate +2300%
Contains more Vitamin A +169.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +35.9%
Contains more Water +140%
Contains more Fats +1082.9%
Contains more Other +13.1%
Equal in Carbs - 53.75
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Pumpkin seed
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 Protein +35.9%
Contains more Water +140%
Contains more Fats +1082.9%
Contains more Other +13.1%
Equal in Carbs - 53.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6996.5%
Contains more Polyunsaturated fat +725.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6996.5%
Contains more Polyunsaturated 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.
Black gram Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Pumpkin seed Opinion
Net carbs 40.69g 35.35g Black gram
Protein 25.21g 18.55g Black gram
Fats 1.64g 19.4g Pumpkin seed
Carbs 58.99g 53.75g Black gram
Calories 341kcal 446kcal Pumpkin seed
Fiber 18.3g 18.4g Pumpkin seed
Calcium 138mg 55mg Black gram
Iron 7.57mg 3.31mg Black gram
Magnesium 267mg 262mg Black gram
Phosphorus 379mg 92mg Black gram
Potassium 983mg 919mg Black gram
Sodium 38mg 18mg Pumpkin seed
Zinc 3.35mg 10.3mg Pumpkin seed
Copper 0.981mg 0.69mg Black gram
Manganese 1.527mg 0.496mg Black gram
Selenium 8.2µg Black gram
Vitamin A 23IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.273mg 0.034mg Black gram
Vitamin B2 0.254mg 0.052mg Black gram
Vitamin B3 1.447mg 0.286mg Black gram
Vitamin B5 0.906mg 0.056mg Black gram
Vitamin B6 0.281mg 0.037mg Black gram
Folate 216µg 9µg Black gram
Tryptophan 0.263mg 0.326mg Pumpkin seed
Threonine 0.875mg 0.683mg Black gram
Isoleucine 1.287mg 0.956mg Black gram
Leucine 2.089mg 1.572mg Black gram
Lysine 1.674mg 1.386mg Black gram
Methionine 0.367mg 0.417mg Pumpkin seed
Phenylalanine 1.473mg 0.924mg Black gram
Valine 1.416mg 1.491mg Pumpkin seed
Histidine 0.706mg 0.515mg Black gram
Saturated Fat 0.114g 3.67g Black gram
Monounsaturated Fat 0.085g 6.032g Pumpkin seed
Polyunsaturated fat 1.071g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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
36%
Black gram
4%
Pumpkin seed
Minerals Daily Need Coverage Score
143%
Black gram
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.556g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
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 is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/174259/nutrients
  2. Pumpkin seed - 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.