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  6. Pumpkin seeds vs. Black gram

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

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What are the differences between Pumpkin seeds and Black gram?

  • Pumpkin seeds are higher in Zinc, Copper, Fiber, Magnesium, Potassium, and Iron, yet Black gram is higher in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seeds' daily need coverage for Zinc is 86% more.
  • Pumpkin seeds have 97 times more Saturated Fat than Black gram. While Pumpkin seeds have 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 seeds vs Black gram 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
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%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -61.1%
~equal in Calcium ~53mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin CVitamin C +233.3%
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 FolateFolate +944.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds 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 seeds Black gram Opinion
Calories 446kcal 105kcal Pumpkin seeds
Protein 18.55g 7.54g Pumpkin seeds
Fats 19.4g 0.55g Pumpkin seeds
Vitamin C 0.3mg 1mg Black gram
Net carbs 35.35g 11.94g Pumpkin seeds
Carbs 53.75g 18.34g Pumpkin seeds
Magnesium 262mg 63mg Pumpkin seeds
Calcium 55mg 53mg Pumpkin seeds
Potassium 919mg 231mg Pumpkin seeds
Iron 3.31mg 1.75mg Pumpkin seeds
Sugar 2.01g Pumpkin seeds
Fiber 18.4g 6.4g Pumpkin seeds
Copper 0.69mg 0.139mg Pumpkin seeds
Zinc 10.3mg 0.83mg Pumpkin seeds
Phosphorus 92mg 156mg Black gram
Sodium 18mg 7mg Black gram
Vitamin A 62IU 31IU Pumpkin seeds
Vitamin A 3µg 2µg Pumpkin seeds
Vitamin E 0.15mg Black gram
Manganese 0.496mg 0.412mg Pumpkin seeds
Selenium 2.5µg 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
Vitamin K 2.7µg Black gram
Folate 9µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 3.67g 0.038g Black gram
Monounsaturated Fat 6.032g 0.029g Pumpkin seeds
Polyunsaturated fat 8.844g 0.359g Pumpkin seeds
Tryptophan 0.326mg 0.078mg Pumpkin seeds
Threonine 0.683mg 0.262mg Pumpkin seeds
Isoleucine 0.956mg 0.385mg Pumpkin seeds
Leucine 1.572mg 0.625mg Pumpkin seeds
Lysine 1.386mg 0.5mg Pumpkin seeds
Methionine 0.417mg 0.11mg Pumpkin seeds
Phenylalanine 0.924mg 0.44mg Pumpkin seeds
Valine 1.491mg 0.423mg Pumpkin seeds
Histidine 0.515mg 0.211mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Black gram
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
4%
Pumpkin seeds
17%
Black gram
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
35%
Black gram

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. Pumpkin seeds - 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.