Black gram vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
146%
Minerals Daily Need Coverage Score
143%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 4.341g)
Which food is cheaper?
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.