Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Black gram

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

Compare

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 are higher than in Black gram.
  • Sunflower seeds covers 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.

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% 3% 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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +61.3%
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 Opinion
Calories 584kcal 105kcal Sunflower seeds
Protein 20.78g 7.54g Sunflower seeds
Fats 51.46g 0.55g Sunflower seeds
Vitamin C 1.4mg 1mg Sunflower seeds
Net carbs 11.4g 11.94g Black gram
Carbs 20g 18.34g Sunflower seeds
Magnesium 325mg 63mg Sunflower seeds
Calcium 78mg 53mg Sunflower seeds
Potassium 645mg 231mg Sunflower seeds
Iron 5.25mg 1.75mg Sunflower seeds
Sugar 2.62g 2.01g Black gram
Fiber 8.6g 6.4g Sunflower seeds
Copper 1.8mg 0.139mg Sunflower seeds
Zinc 5mg 0.83mg Sunflower seeds
Phosphorus 660mg 156mg Sunflower seeds
Sodium 9mg 7mg Black gram
Vitamin A 50IU 31IU Sunflower seeds
Vitamin A 3µg 2µg Sunflower seeds
Vitamin E 35.17mg 0.15mg Sunflower seeds
Manganese 1.95mg 0.412mg Sunflower seeds
Selenium 53µg 2.5µg Sunflower seeds
Vitamin B1 1.48mg 0.15mg Sunflower seeds
Vitamin B2 0.355mg 0.075mg Sunflower seeds
Vitamin B3 8.335mg 1.5mg Sunflower seeds
Vitamin B5 1.13mg 0.433mg Sunflower seeds
Vitamin B6 1.345mg 0.058mg Sunflower seeds
Vitamin K 0µg 2.7µg Black gram
Folate 227µg 94µg Sunflower seeds
Choline 55.1mg 29.6mg Sunflower seeds
Saturated Fat 4.455g 0.038g Black gram
Monounsaturated Fat 18.528g 0.029g Sunflower seeds
Polyunsaturated fat 23.137g 0.359g Sunflower seeds
Tryptophan 0.348mg 0.078mg Sunflower seeds
Threonine 0.928mg 0.262mg Sunflower seeds
Isoleucine 1.139mg 0.385mg Sunflower seeds
Leucine 1.659mg 0.625mg Sunflower seeds
Lysine 0.937mg 0.5mg Sunflower seeds
Methionine 0.494mg 0.11mg Sunflower seeds
Phenylalanine 1.169mg 0.44mg Sunflower seeds
Valine 1.315mg 0.423mg Sunflower seeds
Histidine 0.632mg 0.211mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

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

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil

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.