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Black gram vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the differences between Black gram and Pumpkin seed?

  • Black gram is higher in Folate, Vitamin B1, and Phosphorus, yet Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Potassium, and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 86% more.
  • Black gram has 10 times more Folate than Pumpkin seed. While Black gram has 94µg of Folate, Pumpkin seed has 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +69.6%
Contains less Sodium -61.1%
Contains more Iron +89.1%
Contains more Magnesium +315.9%
Contains more Potassium +297.8%
Contains more Zinc +1141%
Contains more Copper +396.4%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +69.6%
Contains less Sodium -61.1%
Contains more Iron +89.1%
Contains more Magnesium +315.9%
Contains more Potassium +297.8%
Contains more Zinc +1141%
Contains more Copper +396.4%
Equal in Calcium - 55

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 C +233.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +673.2%
Contains more Vitamin B6 +56.8%
Contains more Folate +944.4%
Contains more Vitamin A +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +673.2%
Contains more Vitamin B6 +56.8%
Contains more Folate +944.4%
Contains more Vitamin A +100%

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
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 seed Opinion
Net carbs 11.94g 35.35g Pumpkin seed
Protein 7.54g 18.55g Pumpkin seed
Fats 0.55g 19.4g Pumpkin seed
Carbs 18.34g 53.75g Pumpkin seed
Calories 105kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 2.01g g Pumpkin seed
Fiber 6.4g 18.4g Pumpkin seed
Calcium 53mg 55mg Pumpkin seed
Iron 1.75mg 3.31mg Pumpkin seed
Magnesium 63mg 262mg Pumpkin seed
Phosphorus 156mg 92mg Black gram
Potassium 231mg 919mg Pumpkin seed
Sodium 7mg 18mg Black gram
Zinc 0.83mg 10.3mg Pumpkin seed
Copper 0.139mg 0.69mg Pumpkin seed
Vitamin A 31IU 62IU Pumpkin seed
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.3mg Black gram
Vitamin B1 0.15mg 0.034mg Black gram
Vitamin B2 0.075mg 0.052mg Black gram
Vitamin B3 1.5mg 0.286mg Black gram
Vitamin B5 0.433mg 0.056mg Black gram
Vitamin B6 0.058mg 0.037mg Black gram
Folate 94µg 9µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Tryptophan 0.078mg 0.326mg Pumpkin seed
Threonine 0.262mg 0.683mg Pumpkin seed
Isoleucine 0.385mg 0.956mg Pumpkin seed
Leucine 0.625mg 1.572mg Pumpkin seed
Lysine 0.5mg 1.386mg Pumpkin seed
Methionine 0.11mg 0.417mg Pumpkin seed
Phenylalanine 0.44mg 0.924mg Pumpkin seed
Valine 0.423mg 1.491mg Pumpkin seed
Histidine 0.211mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.038g 3.67g Black gram
Monounsaturated Fat 0.029g 6.032g Pumpkin seed
Polyunsaturated fat 0.359g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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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
17
Black gram
4
Pumpkin seed
Mineral Summary Score
35
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
45%
Black gram
111%
Pumpkin seed
Carbohydrates
18%
Black gram
54%
Pumpkin seed
Fats
3%
Black gram
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed 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

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/172427/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.