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

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What are the differences between pumpkin seeds and black gram?

Pumpkin seeds are higher in zinc, copper, fiber, magnesium, fats, protein, potassium, and iron, yet black gram is higher in folate.
Pumpkin seeds' daily need coverage for zinc is 86% more.
Pumpkin seeds have 97 times more saturated fat than black gram. While pumpkin seeds have 3.67g of saturated fat, black gram has only 0.038g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

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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.

Pumpkin seeds

Black gram

Contains more MagnesiumMagnesium	+315.9%
Contains more PotassiumPotassium	+297.8%
Contains more IronIron	+89.1%
Contains more CopperCopper	+396.4%
Contains more ZincZinc	+1141%
Contains more ManganeseManganese	+20.4%

Contains more PhosphorusPhosphorus	+69.6%
Contains less SodiumSodium	-61.1%
Contains more SeleniumSelenium	+∞%

~equal in Calcium ~53mg

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.

Pumpkin seeds

Black gram

Contains more Vitamin AVitamin A

+50%

Contains more Vitamin CVitamin C	+233.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+341.2%
Contains more Vitamin B2Vitamin B2	+44.2%
Contains more Vitamin B3Vitamin B3	+424.5%
Contains more Vitamin B5Vitamin B5	+673.2%
Contains more Vitamin B6Vitamin B6	+56.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+944.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.83mg	86%
Copper	0.69mg	0.139mg	61%
Polyunsaturated fat	8.844g	0.359g	57%
Fiber	18.4g	6.4g	48%
Magnesium	262mg	63mg	47%
Fats	19.4g	0.55g	29%
Protein	18.55g	7.54g	22%
Folate	9µg	94µg	21%
Potassium	919mg	231mg	20%
Iron	3.31mg	1.75mg	20%
Calories	446kcal	105kcal	17%
Saturated fat	3.67g	0.038g	17%
Monounsaturated fat	6.032g	0.029g	15%
Carbs	53.75g	18.34g	12%
Vitamin B1	0.034mg	0.15mg	10%
Phosphorus	92mg	156mg	9%
Vitamin B3	0.286mg	1.5mg	8%
Vitamin B5	0.056mg	0.433mg	8%
Selenium		2.5µg	5%
Choline		29.6mg	5%
Manganese	0.496mg	0.412mg	4%
Vitamin B2	0.052mg	0.075mg	2%
Vitamin B6	0.037mg	0.058mg	2%
Vitamin K		2.7µg	2%
Vitamin C	0.3mg	1mg	1%
Vitamin E		0.15mg	1%
Protein per 100 calories	4.2g	7.2g	N/A
Calories per 10 g protein	240kcal	139kcal	N/A
Weight per 100 calories	22g	95g	N/A
Unsaturated / Saturated Fat ratio	4.1	10	N/A
Net carbs	35.35g	11.94g	N/A
Calcium	55mg	53mg	0%
Sugar		2.01g	N/A
Sodium	18mg	7mg	0%
Vitamin A	3µg	2µg	0%
Tryptophan	0.326mg	0.078mg	0%
Threonine	0.683mg	0.262mg	0%
Isoleucine	0.956mg	0.385mg	0%
Leucine	1.572mg	0.625mg	0%
Lysine	1.386mg	0.5mg	0%
Methionine	0.417mg	0.11mg	0%
Phenylalanine	0.924mg	0.44mg	0%
Valine	1.491mg	0.423mg	0%
Histidine	0.515mg	0.211mg	0%