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  6. Black gram vs. Sunflower seeds

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

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How are black gram and sunflower seeds different?

  • Black gram is higher in fiber and iron; however, sunflower seeds are richer in vitamin B1, copper, vitamin B6, selenium, vitamin B3, phosphorus, and manganese.
  • Daily need coverage for vitamin B1 for sunflower seeds is 101% higher.
  • Black gram contains 2 times more fiber than sunflower seeds. While black gram contains 18.3g of fiber, sunflower seeds contain only 8.6g.
  • Black gram has less saturated fat.
  • Sunflower seeds have a lower glycemic index (20) than black gram (43).

Mungo beans, mature seeds, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Black gram vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +44.2%
Contains more MagnesiumMagnesium +21.7%
Contains more CopperCopper +83.5%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +74.1%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +546.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +442.1%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B3Vitamin B3 +476%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +378.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~227µg

All nutrients comparison - raw data values

Nutrient Black gram Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 1.071g 23.137g 147%
Vitamin B1 0.273mg 1.48mg 101%
Copper 0.981mg 1.8mg 91%
Vitamin B6 0.281mg 1.345mg 82%
Selenium 8.2µg 53µg 81%
Fats 1.64g 51.46g 77%
Monounsaturated fat 0.085g 18.528g 46%
Vitamin B3 1.447mg 8.335mg 43%
Phosphorus 379mg 660mg 40%
Fiber 18.3g 8.6g 39%
Iron 7.57mg 5.25mg 29%
Saturated fat 0.114g 4.455g 20%
Manganese 1.527mg 1.95mg 18%
Zinc 3.35mg 5mg 15%
Magnesium 267mg 325mg 14%
Carbs 58.99g 20g 13%
Calories 341kcal 584kcal 12%
Choline 55.1mg 10%
Potassium 983mg 645mg 10%
Protein 25.21g 20.78g 9%
Vitamin B2 0.254mg 0.355mg 8%
Calcium 138mg 78mg 6%
Vitamin B5 0.906mg 1.13mg 4%
Folate 216µg 227µg 3%
Vitamin C 0mg 1.4mg 2%
Sodium 38mg 9mg 1%
Net carbs 40.69g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.263mg 0.348mg 0%
Threonine 0.875mg 0.928mg 0%
Isoleucine 1.287mg 1.139mg 0%
Leucine 2.089mg 1.659mg 0%
Lysine 1.674mg 0.937mg 0%
Methionine 0.367mg 0.494mg 0%
Phenylalanine 1.473mg 1.169mg 0%
Valine 1.416mg 1.315mg 0%
Histidine 0.706mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +21.3%
Contains more CarbsCarbs +195%
Contains more WaterWater +128.3%
Contains more FatsFats +3037.8%
~equal in Other ~3.03g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +21697.6%
Contains more Poly. FatPolyunsaturated fat +2060.3%

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.