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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 main differences between pumpkin seeds and black gram?

  • Pumpkin seeds are richer in zinc, yet black gram is richer in iron, folate, manganese, phosphorus, copper, vitamin B1, vitamin B6, and vitamin B5.
  • Pumpkin seeds' daily need coverage for zinc is 63% higher.
  • Pumpkin seeds have 32 times more saturated fat than black gram. Pumpkin seeds have 3.67g of saturated fat, while black gram has 0.114g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mungo beans, mature seeds, raw types in this comparison.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +207.5%
Contains less SodiumSodium -52.6%
Contains more CalciumCalcium +150.9%
Contains more IronIron +128.7%
Contains more CopperCopper +42.2%
Contains more PhosphorusPhosphorus +312%
Contains more ManganeseManganese +207.9%
~equal in Magnesium ~267mg
~equal in Potassium ~983mg

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% 1% 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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +702.9%
Contains more Vitamin B2Vitamin B2 +388.5%
Contains more Vitamin B3Vitamin B3 +405.9%
Contains more Vitamin B5Vitamin B5 +1517.9%
Contains more Vitamin B6Vitamin B6 +659.5%
Contains more FolateFolate +2300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Black gram DV% diff.
Zinc 10.3mg 3.35mg 63%
Iron 3.31mg 7.57mg 53%
Polyunsaturated fat 8.844g 1.071g 52%
Folate 9µg 216µg 52%
Manganese 0.496mg 1.527mg 45%
Phosphorus 92mg 379mg 41%
Copper 0.69mg 0.981mg 32%
Fats 19.4g 1.64g 27%
Vitamin B1 0.034mg 0.273mg 20%
Vitamin B6 0.037mg 0.281mg 19%
Vitamin B5 0.056mg 0.906mg 17%
Saturated fat 3.67g 0.114g 16%
Vitamin B2 0.052mg 0.254mg 16%
Monounsaturated fat 6.032g 0.085g 15%
Selenium 8.2µg 15%
Protein 18.55g 25.21g 13%
Calcium 55mg 138mg 8%
Vitamin B3 0.286mg 1.447mg 7%
Calories 446kcal 341kcal 5%
Potassium 919mg 983mg 2%
Carbs 53.75g 58.99g 2%
Sodium 18mg 38mg 1%
Magnesium 262mg 267mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 40.69g N/A
Fiber 18.4g 18.3g 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.263mg 0%
Threonine 0.683mg 0.875mg 0%
Isoleucine 0.956mg 1.287mg 0%
Leucine 1.572mg 2.089mg 0%
Lysine 1.386mg 1.674mg 0%
Methionine 0.417mg 0.367mg 0%
Phenylalanine 0.924mg 1.473mg 0%
Valine 1.491mg 1.416mg 0%
Histidine 0.515mg 0.706mg 0%

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1082.9%
Contains more OtherOther +13.1%
Contains more ProteinProtein +35.9%
Contains more WaterWater +140%
~equal in Carbs ~58.99g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +6996.5%
Contains more Poly. FatPolyunsaturated fat +725.8%
Contains less Sat. FatSaturated fat -96.9%

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/174259/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.