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  6. Sunflower seeds vs. Black gram

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

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Significant differences between sunflower seeds and black gram

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and vitamin B3 in sunflower seeds is higher than in black gram.
  • Sunflower seeds cover your daily vitamin E needs 233% more than black gram.
  • Black gram has 23 times less vitamin B6 than sunflower seeds. Sunflower seeds have 1.345mg of vitamin B6, while black gram has 0.058mg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of sunflower seeds is 20.

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

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +415.9%
Contains more CalciumCalcium +47.2%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +200%
Contains more CopperCopper +1195%
Contains more ZincZinc +502.4%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +373.3%
Contains more SeleniumSelenium +2020%
Contains less SodiumSodium -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" 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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +455.7%
Contains more Vitamin B5Vitamin B5 +161%
Contains more Vitamin B6Vitamin B6 +2219%
Contains more FolateFolate +141.5%
Contains more CholineCholine +86.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +175.6%
Contains more FatsFats +9256.4%
Contains more OtherOther +185.8%
Contains more WaterWater +1433%
~equal in Carbs ~18.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +63789.7%
Contains more Poly. FatPolyunsaturated fat +6344.8%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Black gram DV% diff.
Vitamin E 35.17mg 0.15mg 233%
Copper 1.8mg 0.139mg 185%
Polyunsaturated fat 23.137g 0.359g 152%
Vitamin B1 1.48mg 0.15mg 111%
Vitamin B6 1.345mg 0.058mg 99%
Selenium 53µg 2.5µg 92%
Fats 51.46g 0.55g 78%
Phosphorus 660mg 156mg 72%
Manganese 1.95mg 0.412mg 67%
Magnesium 325mg 63mg 62%
Monounsaturated fat 18.528g 0.029g 46%
Iron 5.25mg 1.75mg 44%
Vitamin B3 8.335mg 1.5mg 43%
Zinc 5mg 0.83mg 38%
Folate 227µg 94µg 33%
Protein 20.78g 7.54g 26%
Calories 584kcal 105kcal 24%
Vitamin B2 0.355mg 0.075mg 22%
Saturated fat 4.455g 0.038g 20%
Vitamin B5 1.13mg 0.433mg 14%
Potassium 645mg 231mg 12%
Fiber 8.6g 6.4g 9%
Choline 55.1mg 29.6mg 5%
Calcium 78mg 53mg 3%
Vitamin K 0µg 2.7µg 2%
Carbs 20g 18.34g 1%
Vitamin C 1.4mg 1mg 0%
Net carbs 11.4g 11.94g N/A
Sugar 2.62g 2.01g N/A
Sodium 9mg 7mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0.078mg 0%
Threonine 0.928mg 0.262mg 0%
Isoleucine 1.139mg 0.385mg 0%
Leucine 1.659mg 0.625mg 0%
Lysine 0.937mg 0.5mg 0%
Methionine 0.494mg 0.11mg 0%
Phenylalanine 1.169mg 0.44mg 0%
Valine 1.315mg 0.423mg 0%
Histidine 0.632mg 0.211mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
146%
Sunflower seeds
17%
Black gram
Minerals Daily Need Coverage Score
207%
Sunflower seeds
35%
Black gram

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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)

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. Sunflower seeds - 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.