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Pumpkin seed vs Black gram - In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Black gram?

  • Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Potassium, and Iron, yet Black gram is higher in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 86% more.
  • Pumpkin seed has 97 times more Saturated Fat than Black gram. While Pumpkin seed has 3.67g of Saturated Fat, Black gram has only 0.038g.

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

Infographic

Pumpkin seed vs Black gram infographic
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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 Iron +89.1%
Contains more Magnesium +315.9%
Contains more Potassium +297.8%
Contains more Zinc +1141%
Contains more Copper +396.4%
Contains more Phosphorus +69.6%
Contains less Sodium -61.1%
Equal in Calcium - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +89.1%
Contains more Magnesium +315.9%
Contains more Potassium +297.8%
Contains more Zinc +1141%
Contains more Copper +396.4%
Contains more Phosphorus +69.6%
Contains less Sodium -61.1%
Equal in Calcium - 53

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 A +100%
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%
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%
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%
Contains more Vitamin A +100%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Black gram
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
4
Pumpkin seed
17
Black gram
Mineral Summary Score
120
Pumpkin seed
35
Black gram

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
111%
Pumpkin seed
45%
Black gram
Carbohydrates
54%
Pumpkin seed
18%
Black gram
Fats
90%
Pumpkin seed
3%
Black gram

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.