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  6. Black gram vs. Sunflower seed

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

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How are Black gram and Sunflower seed different?

  • Black gram is higher in Fiber, and Iron, however, Sunflower seed is richer in Vitamin B1, Copper, Vitamin B6, Selenium, Vitamin B3, Phosphorus, and Manganese.
  • Daily need coverage for Vitamin B1 from Sunflower seed is 101% higher.
  • Black gram contains 2 times more Fiber than Sunflower seed. While Black gram contains 18.3g of Fiber, Sunflower seed contains only 8.6g.
  • Black gram has less Saturated Fat.

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

Infographic

Black gram vs Sunflower 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
3
:
7
Sunflower seed
Sunflower seed
Contains more Calcium +76.9%
Contains more Iron +44.2%
Contains more Potassium +52.4%
Contains more Magnesium +21.7%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Zinc +49.3%
Contains more Copper +83.5%
Contains more Manganese +27.7%
Contains more Selenium +546.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +76.9%
Contains more Iron +44.2%
Contains more Potassium +52.4%
Contains more Magnesium +21.7%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Zinc +49.3%
Contains more Copper +83.5%
Contains more Manganese +27.7%
Contains more Selenium +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.
Black gram
Black gram
0
:
10
Sunflower seed
Sunflower seed
Contains more Vitamin A +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%
Equal in Folate - 227
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%
Equal in Folate - 227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Sunflower seed
Sunflower seed
Contains more Protein +21.3%
Contains more Carbs +195%
Contains more Water +128.3%
Contains more Other +10.9%
Contains more Fats +3037.8%
Equal in Other - 3.03
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
Sunflower seed
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 Protein +21.3%
Contains more Carbs +195%
Contains more Water +128.3%
Contains more Other +10.9%
Contains more Fats +3037.8%
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +21697.6%
Contains more Polyunsaturated fat +2060.3%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +21697.6%
Contains more Polyunsaturated 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.
Black gram Sunflower seed
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Sunflower seed Opinion
Net carbs 40.69g 11.4g Black gram
Protein 25.21g 20.78g Black gram
Fats 1.64g 51.46g Sunflower seed
Carbs 58.99g 20g Black gram
Calories 341kcal 584kcal Sunflower seed
Sugar 2.62g Black gram
Fiber 18.3g 8.6g Black gram
Calcium 138mg 78mg Black gram
Iron 7.57mg 5.25mg Black gram
Magnesium 267mg 325mg Sunflower seed
Phosphorus 379mg 660mg Sunflower seed
Potassium 983mg 645mg Black gram
Sodium 38mg 9mg Sunflower seed
Zinc 3.35mg 5mg Sunflower seed
Copper 0.981mg 1.8mg Sunflower seed
Manganese 1.527mg 1.95mg Sunflower seed
Selenium 8.2µg 53µg Sunflower seed
Vitamin A 23IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.273mg 1.48mg Sunflower seed
Vitamin B2 0.254mg 0.355mg Sunflower seed
Vitamin B3 1.447mg 8.335mg Sunflower seed
Vitamin B5 0.906mg 1.13mg Sunflower seed
Vitamin B6 0.281mg 1.345mg Sunflower seed
Folate 216µg 227µg Sunflower seed
Tryptophan 0.263mg 0.348mg Sunflower seed
Threonine 0.875mg 0.928mg Sunflower seed
Isoleucine 1.287mg 1.139mg Black gram
Leucine 2.089mg 1.659mg Black gram
Lysine 1.674mg 0.937mg Black gram
Methionine 0.367mg 0.494mg Sunflower seed
Phenylalanine 1.473mg 1.169mg Black gram
Valine 1.416mg 1.315mg Black gram
Histidine 0.706mg 0.632mg Black gram
Saturated Fat 0.114g 4.455g Black gram
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 0.085g 18.528g Sunflower seed
Polyunsaturated fat 1.071g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Sunflower 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
143%
Black gram
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.341g)
Which food is cheaper?
Black gram
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.

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 seed - 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.