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  6. Sunflower seed vs. Black gram

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

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How are Sunflower seed and Black gram different?

  • Sunflower seed is higher in Vitamin B1, Copper, Vitamin B6, Selenium, Vitamin B3, Phosphorus, and Manganese, however, Black gram is richer in Fiber, and Iron.
  • Daily need coverage for Vitamin B1 from Sunflower seed is 101% higher.
  • Sunflower seed contains 39 times more Saturated Fat than Black gram. While Sunflower seed contains 4.455g of Saturated Fat, Black gram contains only 0.114g.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
7
:
3
Black gram
Black gram
Contains more Magnesium +21.7%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Zinc +49.3%
Contains more Copper +83.5%
Contains more Manganese +27.7%
Contains more Selenium +546.3%
Contains more Calcium +76.9%
Contains more Iron +44.2%
Contains more Potassium +52.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Magnesium +21.7%
Contains more Phosphorus +74.1%
Contains less Sodium -76.3%
Contains more Zinc +49.3%
Contains more Copper +83.5%
Contains more Manganese +27.7%
Contains more Selenium +546.3%
Contains more Calcium +76.9%
Contains more Iron +44.2%
Contains more Potassium +52.4%

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.
Sunflower seed
Sunflower seed
10
:
0
Black gram
Black gram
Contains more Vitamin A +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%
Equal in Folate - 216
Sunflower seed
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +117.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.1%
Contains more Vitamin B2 +39.8%
Contains more Vitamin B3 +476%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +378.6%
Equal in Folate - 216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
4
Black gram
Black gram
Contains more Fats +3037.8%
Contains more Protein +21.3%
Contains more Carbs +195%
Contains more Water +128.3%
Contains more Other +10.9%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Black gram
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 Fats +3037.8%
Contains more Protein +21.3%
Contains more Carbs +195%
Contains more Water +128.3%
Contains more Other +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +21697.6%
Contains more Polyunsaturated fat +2060.3%
Contains less Saturated Fat -97.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +21697.6%
Contains more Polyunsaturated fat +2060.3%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Black gram
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Black gram Opinion
Net carbs 11.4g 40.69g Black gram
Protein 20.78g 25.21g Black gram
Fats 51.46g 1.64g Sunflower seed
Carbs 20g 58.99g Black gram
Calories 584kcal 341kcal Sunflower seed
Sugar 2.62g Black gram
Fiber 8.6g 18.3g Black gram
Calcium 78mg 138mg Black gram
Iron 5.25mg 7.57mg Black gram
Magnesium 325mg 267mg Sunflower seed
Phosphorus 660mg 379mg Sunflower seed
Potassium 645mg 983mg Black gram
Sodium 9mg 38mg Sunflower seed
Zinc 5mg 3.35mg Sunflower seed
Copper 1.8mg 0.981mg Sunflower seed
Manganese 1.95mg 1.527mg Sunflower seed
Selenium 53µg 8.2µg Sunflower seed
Vitamin A 50IU 23IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.273mg Sunflower seed
Vitamin B2 0.355mg 0.254mg Sunflower seed
Vitamin B3 8.335mg 1.447mg Sunflower seed
Vitamin B5 1.13mg 0.906mg Sunflower seed
Vitamin B6 1.345mg 0.281mg Sunflower seed
Folate 227µg 216µg Sunflower seed
Tryptophan 0.348mg 0.263mg Sunflower seed
Threonine 0.928mg 0.875mg Sunflower seed
Isoleucine 1.139mg 1.287mg Black gram
Leucine 1.659mg 2.089mg Black gram
Lysine 0.937mg 1.674mg Black gram
Methionine 0.494mg 0.367mg Sunflower seed
Phenylalanine 1.169mg 1.473mg Black gram
Valine 1.315mg 1.416mg Black gram
Histidine 0.632mg 0.706mg Black gram
Saturated Fat 4.455g 0.114g Black gram
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.085g Sunflower seed
Polyunsaturated fat 23.137g 1.071g 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

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
156%
Sunflower seed
36%
Black gram
Minerals Daily Need Coverage Score
207%
Sunflower seed
143%
Black gram

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 29mg)
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 - 2.62g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.341g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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/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.