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Sunflower seed vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Black gram

  • The amount of Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Vitamin B3 in Sunflower seed is higher than in Black gram.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Black gram.
  • Black gram has 23 times less Vitamin B6 than Sunflower seed. Sunflower seed has 1.345mg of Vitamin B6, while Black gram has 0.058mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Sunflower 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 +200%
Contains more Calcium +47.2%
Contains more Potassium +179.2%
Contains more Magnesium +415.9%
Contains more Copper +1195%
Contains more Zinc +502.4%
Contains more Phosphorus +323.1%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +200%
Contains more Calcium +47.2%
Contains more Potassium +179.2%
Contains more Magnesium +415.9%
Contains more Copper +1195%
Contains more Zinc +502.4%
Contains more Phosphorus +323.1%
Contains less Sodium -22.2%

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 +40%
Contains more Vitamin A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +455.7%
Contains more Vitamin B5 +161%
Contains more Vitamin B6 +2219%
Contains more Folate +141.5%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin C +40%
Contains more Vitamin A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin B1 +886.7%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +455.7%
Contains more Vitamin B5 +161%
Contains more Vitamin B6 +2219%
Contains more Folate +141.5%
Contains more Vitamin K +∞%

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
156
Sunflower seed
17
Black gram
Mineral Summary Score
191
Sunflower 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
125%
Sunflower seed
45%
Black gram
Carbohydrates
20%
Sunflower seed
18%
Black gram
Fats
238%
Sunflower seed
3%
Black gram

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.
Sunflower seed Black gram
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.417g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Black gram Opinion
Calories 584 105 Sunflower seed
Protein 20.78 7.54 Sunflower seed
Fats 51.46 0.55 Sunflower seed
Vitamin C 1.4 1 Sunflower seed
Carbs 20 18.34 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.75 Sunflower seed
Calcium 78 53 Sunflower seed
Potassium 645 231 Sunflower seed
Magnesium 325 63 Sunflower seed
Sugar 2.62 2.01 Black gram
Fiber 8.6 6.4 Sunflower seed
Copper 1.8 0.139 Sunflower seed
Zinc 5 0.83 Sunflower seed
Starch
Phosphorus 660 156 Sunflower seed
Sodium 9 7 Black gram
Vitamin A 50 31 Sunflower seed
Vitamin E 35.17 0.15 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.15 Sunflower seed
Vitamin B2 0.355 0.075 Sunflower seed
Vitamin B3 8.335 1.5 Sunflower seed
Vitamin B5 1.13 0.433 Sunflower seed
Vitamin B6 1.345 0.058 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 2.7 Black gram
Folate 227 94 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.038 Black gram
Monounsaturated Fat 18.528 0.029 Sunflower seed
Polyunsaturated fat 23.137 0.359 Sunflower seed
Tryptophan 0.348 0.078 Sunflower seed
Threonine 0.928 0.262 Sunflower seed
Isoleucine 1.139 0.385 Sunflower seed
Leucine 1.659 0.625 Sunflower seed
Lysine 0.937 0.5 Sunflower seed
Methionine 0.494 0.11 Sunflower seed
Phenylalanine 1.169 0.44 Sunflower seed
Valine 1.315 0.423 Sunflower seed
Histidine 0.632 0.211 Sunflower seed
Fructose

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.