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  6. Pumpkin seed vs. Black gram

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

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What are the main differences between Pumpkin seed and Black gram?

  • Pumpkin seed is richer in Zinc, yet Black gram is richer in Iron, Folate, Manganese, Phosphorus, Copper, Vitamin B1, Vitamin B6, and Vitamin B5.
  • Pumpkin seed's daily need coverage for Zinc is 63% higher.
  • Pumpkin seed has 32 times more Saturated Fat than Black gram. Pumpkin seed has 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 seed 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.
Pumpkin seed
Pumpkin seed
2
:
8
Black gram
Black gram
Contains less Sodium -52.6%
Contains more Zinc +207.5%
Contains more Calcium +150.9%
Contains more Iron +128.7%
Contains more Phosphorus +312%
Contains more Copper +42.2%
Contains more Manganese +207.9%
Equal in Magnesium - 267
Equal in Potassium - 983
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -52.6%
Contains more Zinc +207.5%
Contains more Calcium +150.9%
Contains more Iron +128.7%
Contains more Phosphorus +312%
Contains more Copper +42.2%
Contains more Manganese +207.9%
Equal in Magnesium - 267
Equal in Potassium - 983

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.
Pumpkin seed
Pumpkin seed
2
:
6
Black gram
Black gram
Contains more Vitamin A +169.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +405.9%
Contains more Vitamin B5 +1517.9%
Contains more Vitamin B6 +659.5%
Contains more Folate +2300%
Pumpkin seed
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +169.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +388.5%
Contains more Vitamin B3 +405.9%
Contains more Vitamin B5 +1517.9%
Contains more Vitamin B6 +659.5%
Contains more Folate +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Black gram
Black gram
Contains more Fats +1082.9%
Contains more Other +13.1%
Contains more Protein +35.9%
Contains more Water +140%
Equal in Carbs - 58.99
Pumpkin seed
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
Black gram
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 Fats +1082.9%
Contains more Other +13.1%
Contains more Protein +35.9%
Contains more Water +140%
Equal in Carbs - 58.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +6996.5%
Contains more Polyunsaturated fat +725.8%
Contains less Saturated Fat -96.9%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +6996.5%
Contains more Polyunsaturated fat +725.8%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Black gram
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Black gram Opinion
Net carbs 35.35g 40.69g Black gram
Protein 18.55g 25.21g Black gram
Fats 19.4g 1.64g Pumpkin seed
Carbs 53.75g 58.99g Black gram
Calories 446kcal 341kcal Pumpkin seed
Fiber 18.4g 18.3g Pumpkin seed
Calcium 55mg 138mg Black gram
Iron 3.31mg 7.57mg Black gram
Magnesium 262mg 267mg Black gram
Phosphorus 92mg 379mg Black gram
Potassium 919mg 983mg Black gram
Sodium 18mg 38mg Pumpkin seed
Zinc 10.3mg 3.35mg Pumpkin seed
Copper 0.69mg 0.981mg Black gram
Manganese 0.496mg 1.527mg Black gram
Selenium 8.2µg Black gram
Vitamin A 62IU 23IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.273mg Black gram
Vitamin B2 0.052mg 0.254mg Black gram
Vitamin B3 0.286mg 1.447mg Black gram
Vitamin B5 0.056mg 0.906mg Black gram
Vitamin B6 0.037mg 0.281mg Black gram
Folate 9µg 216µg Black gram
Tryptophan 0.326mg 0.263mg Pumpkin seed
Threonine 0.683mg 0.875mg Black gram
Isoleucine 0.956mg 1.287mg Black gram
Leucine 1.572mg 2.089mg Black gram
Lysine 1.386mg 1.674mg Black gram
Methionine 0.417mg 0.367mg Pumpkin seed
Phenylalanine 0.924mg 1.473mg Black gram
Valine 1.491mg 1.416mg Pumpkin seed
Histidine 0.515mg 0.706mg Black gram
Saturated Fat 3.67g 0.114g Black gram
Monounsaturated Fat 6.032g 0.085g Pumpkin seed
Polyunsaturated fat 8.844g 1.071g 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

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 seed
36%
Black gram
Minerals Daily Need Coverage Score
103%
Pumpkin seed
143%
Black gram

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.556g)
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 minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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/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.