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

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What are the differences between black gram and pumpkin seeds?

  • Black gram is higher in folate, vitamin B1, and phosphorus, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 86% more.
  • Black gram has 10 times more folate than pumpkin seeds. While black gram has 94µg of folate, pumpkin seeds have only 9µg.
  • The amount of saturated fat in black gram is lower.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Black gram vs Pumpkin 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -61.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +315.9%
Contains more PotassiumPotassium +297.8%
Contains more IronIron +89.1%
Contains more CopperCopper +396.4%
Contains more ZincZinc +1141%
Contains more ManganeseManganese +20.4%
~equal in Calcium ~55mg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +673.2%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +944.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
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 WaterWater +1511.3%
Contains more ProteinProtein +146%
Contains more FatsFats +3427.3%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +258.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +20700%
Contains more Poly. FatPolyunsaturated fat +2363.5%

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 seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Pumpkin seeds DV% diff.
Zinc 0.83mg 10.3mg 86%
Copper 0.139mg 0.69mg 61%
Polyunsaturated fat 0.359g 8.844g 57%
Fiber 6.4g 18.4g 48%
Magnesium 63mg 262mg 47%
Fats 0.55g 19.4g 29%
Protein 7.54g 18.55g 22%
Folate 94µg 9µg 21%
Potassium 231mg 919mg 20%
Iron 1.75mg 3.31mg 20%
Calories 105kcal 446kcal 17%
Saturated fat 0.038g 3.67g 17%
Monounsaturated fat 0.029g 6.032g 15%
Carbs 18.34g 53.75g 12%
Vitamin B1 0.15mg 0.034mg 10%
Phosphorus 156mg 92mg 9%
Vitamin B3 1.5mg 0.286mg 8%
Vitamin B5 0.433mg 0.056mg 8%
Choline 29.6mg 5%
Selenium 2.5µg 5%
Manganese 0.412mg 0.496mg 4%
Vitamin B2 0.075mg 0.052mg 2%
Vitamin B6 0.058mg 0.037mg 2%
Vitamin K 2.7µg 2%
Vitamin E 0.15mg 1%
Vitamin C 1mg 0.3mg 1%
Net carbs 11.94g 35.35g N/A
Calcium 53mg 55mg 0%
Sugar 2.01g N/A
Sodium 7mg 18mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.078mg 0.326mg 0%
Threonine 0.262mg 0.683mg 0%
Isoleucine 0.385mg 0.956mg 0%
Leucine 0.625mg 1.572mg 0%
Lysine 0.5mg 1.386mg 0%
Methionine 0.11mg 0.417mg 0%
Phenylalanine 0.44mg 0.924mg 0%
Valine 0.423mg 1.491mg 0%
Histidine 0.211mg 0.515mg 0%

Which food is preferable for your diet?

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

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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
17%
Black gram
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
35%
Black gram
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 3.632g)
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 vitamins?
Black gram
Black gram is relatively richer in vitamins
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/172427/nutrients
  2. Pumpkin seeds - 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.