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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Contains more Zinc +207.5%
Contains less Sodium -52.6%
Equal in Potassium - 919
Equal in Magnesium - 262
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +128.7%
Contains more Calcium +150.9%
Contains more Copper +42.2%
Contains more Phosphorus +312%
Contains more Zinc +207.5%
Contains less Sodium -52.6%
Equal in Potassium - 919
Equal in Magnesium - 262

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
4
Pumpkin seed
Mineral Summary Score
149
Black gram
120
Pumpkin seed

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

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

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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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Black gram Pumpkin seed Opinion
Calories 341 446 Pumpkin seed
Protein 25.21 18.55 Black gram
Fats 1.64 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 58.99 53.75 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 3.31 Black gram
Calcium 138 55 Black gram
Potassium 983 919 Black gram
Magnesium 267 262 Black gram
Sugar
Fiber 18.3 18.4 Pumpkin seed
Copper 0.981 0.69 Black gram
Zinc 3.35 10.3 Pumpkin seed
Starch
Phosphorus 379 92 Black gram
Sodium 38 18 Pumpkin seed
Vitamin A 23 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.034 Black gram
Vitamin B2 0.254 0.052 Black gram
Vitamin B3 1.447 0.286 Black gram
Vitamin B5 0.906 0.056 Black gram
Vitamin B6 0.281 0.037 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 9 Black gram
Trans Fat 0 Pumpkin seed
Saturated Fat 0.114 3.67 Black gram
Monounsaturated Fat 0.085 6.032 Pumpkin seed
Polyunsaturated fat 1.071 8.844 Pumpkin seed
Tryptophan 0.263 0.326 Pumpkin seed
Threonine 0.875 0.683 Black gram
Isoleucine 1.287 0.956 Black gram
Leucine 2.089 1.572 Black gram
Lysine 1.674 1.386 Black gram
Methionine 0.367 0.417 Pumpkin seed
Phenylalanine 1.473 0.924 Black gram
Valine 1.416 1.491 Pumpkin seed
Histidine 0.706 0.515 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.