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  6. Sunflower seeds vs. Black gram

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

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How are sunflower seeds and black gram different?

  • Sunflower seeds are higher in vitamin B1, copper, vitamin B6, selenium, fats, vitamin B3, and phosphorus; however, black gram is richer in fiber and iron.
  • Daily need coverage for vitamin B1 for sunflower seeds is 101% higher.
  • Sunflower seeds contain 39 times more saturated fat than black gram. While sunflower seeds contain 4.455g of saturated fat, black gram contains only 0.114g.
  • Sunflower seeds have a lower glycemic index (20) than black gram (43).

Seeds, sunflower seed kernels, dried and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Sunflower seeds vs Black gram infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +21.7%
Contains more CopperCopper +83.5%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +74.1%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +546.3%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +44.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 68% 59% 27% 54% 65% 0% 0% 162%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +442.1%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B3Vitamin B3 +476%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +378.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~216µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Black gram DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 1.071g 147%
Vitamin B1 1.48mg 0.273mg 101%
Copper 1.8mg 0.981mg 91%
Vitamin B6 1.345mg 0.281mg 82%
Selenium 53µg 8.2µg 81%
Fats 51.46g 1.64g 77%
Monounsaturated fat 18.528g 0.085g 46%
Vitamin B3 8.335mg 1.447mg 43%
Phosphorus 660mg 379mg 40%
Fiber 8.6g 18.3g 39%
Iron 5.25mg 7.57mg 29%
Saturated fat 4.455g 0.114g 20%
Manganese 1.95mg 1.527mg 18%
Zinc 5mg 3.35mg 15%
Magnesium 325mg 267mg 14%
Carbs 20g 58.99g 13%
Calories 584kcal 341kcal 12%
Potassium 645mg 983mg 10%
Choline 55.1mg 10%
Protein 20.78g 25.21g 9%
Vitamin B2 0.355mg 0.254mg 8%
Calcium 78mg 138mg 6%
Vitamin B5 1.13mg 0.906mg 4%
Folate 227µg 216µg 3%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 38mg 1%
Protein per 100 calories 3.6g 7.4g N/A
Calories per 10 g protein 281kcal 135kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 9.4 10 N/A
Net carbs 11.4g 40.69g N/A
Sugar 2.62g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.263mg 0%
Threonine 0.928mg 0.875mg 0%
Isoleucine 1.139mg 1.287mg 0%
Leucine 1.659mg 2.089mg 0%
Lysine 0.937mg 1.674mg 0%
Methionine 0.494mg 0.367mg 0%
Phenylalanine 1.169mg 1.473mg 0%
Valine 1.315mg 1.416mg 0%
Histidine 0.632mg 0.706mg 0%
Omega-3 (EPA) 0.014g N/A

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
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 FatsFats +3037.8%
Contains more ProteinProtein +21.3%
Contains more CarbsCarbs +195%
Contains more WaterWater +128.3%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +21697.6%
Contains more Poly. FatPolyunsaturated fat +2060.3%
Contains less Sat. FatSaturated fat -97.4%

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/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.