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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +47.2%
Contains more Iron +200%
Contains more Magnesium +415.9%
Contains more Phosphorus +323.1%
Contains more Potassium +179.2%
Contains more Zinc +502.4%
Contains more Copper +1195%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Calcium +47.2%
Contains more Iron +200%
Contains more Magnesium +415.9%
Contains more Phosphorus +323.1%
Contains more Potassium +179.2%
Contains more Zinc +502.4%
Contains more Copper +1195%
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 A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +61.3%
Contains more Vitamin E +23346.7%
Contains more Vitamin C +40%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Black gram Opinion
Net carbs 11.4g 11.94g Black gram
Protein 20.78g 7.54g Sunflower seed
Fats 51.46g 0.55g Sunflower seed
Carbs 20g 18.34g Sunflower seed
Calories 584kcal 105kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 2.01g Black gram
Fiber 8.6g 6.4g Sunflower seed
Calcium 78mg 53mg Sunflower seed
Iron 5.25mg 1.75mg Sunflower seed
Magnesium 325mg 63mg Sunflower seed
Phosphorus 660mg 156mg Sunflower seed
Potassium 645mg 231mg Sunflower seed
Sodium 9mg 7mg Black gram
Zinc 5mg 0.83mg Sunflower seed
Copper 1.8mg 0.139mg Sunflower seed
Vitamin A 50IU 31IU Sunflower seed
Vitamin E 35.17mg 0.15mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 1mg Sunflower seed
Vitamin B1 1.48mg 0.15mg Sunflower seed
Vitamin B2 0.355mg 0.075mg Sunflower seed
Vitamin B3 8.335mg 1.5mg Sunflower seed
Vitamin B5 1.13mg 0.433mg Sunflower seed
Vitamin B6 1.345mg 0.058mg Sunflower seed
Folate 227µg 94µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Black gram
Tryptophan 0.348mg 0.078mg Sunflower seed
Threonine 0.928mg 0.262mg Sunflower seed
Isoleucine 1.139mg 0.385mg Sunflower seed
Leucine 1.659mg 0.625mg Sunflower seed
Lysine 0.937mg 0.5mg Sunflower seed
Methionine 0.494mg 0.11mg Sunflower seed
Phenylalanine 1.169mg 0.44mg Sunflower seed
Valine 1.315mg 0.423mg Sunflower seed
Histidine 0.632mg 0.211mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.038g Black gram
Monounsaturated Fat 18.528g 0.029g Sunflower seed
Polyunsaturated fat 23.137g 0.359g Sunflower seed

Which food is preferable for your diet?

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

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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

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)

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.