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  6. Black gram vs. Corn

Black gram vs. Corn — In-Depth Nutrition Comparison

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Important differences between Black gram and Corn

  • Black gram has more Folate, Iron, Fiber, Phosphorus, Manganese, Copper, and Magnesium, however, Corn has more Vitamin B5, Vitamin B6, and Vitamin C.
  • Black gram's daily need coverage for Folate is 18% more.
  • Black gram has 4 times more Iron than Corn. Black gram has 1.75mg of Iron, while Corn has 0.45mg.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Black gram vs Corn 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.
Black gram
Black gram
9
:
1
Corn
Corn
Contains more Calcium +1666.7%
Contains more Iron +288.9%
Contains more Magnesium +142.3%
Contains more Phosphorus +102.6%
Contains more Zinc +33.9%
Contains more Copper +183.7%
Contains more Manganese +146.7%
Contains more Selenium +1150%
Contains less Sodium -85.7%
Equal in Potassium - 218
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1666.7%
Contains more Iron +288.9%
Contains more Magnesium +142.3%
Contains more Phosphorus +102.6%
Contains more Zinc +33.9%
Contains more Copper +183.7%
Contains more Manganese +146.7%
Contains more Selenium +1150%
Contains less Sodium -85.7%
Equal in Potassium - 218

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.
Black gram
Black gram
5
:
5
Corn
Corn
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +31.6%
Contains more Folate +308.7%
Contains more Vitamin K +575%
Contains more Vitamin A +748.4%
Contains more Vitamin C +450%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +139.7%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +31.6%
Contains more Folate +308.7%
Contains more Vitamin K +575%
Contains more Vitamin A +748.4%
Contains more Vitamin C +450%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B5 +82.9%
Contains more Vitamin B6 +139.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Corn
Corn
Contains more Protein +121.1%
Contains more Other +51.4%
Contains more Fats +172.7%
Contains more Carbs +14.4%
Equal in Water - 73.41
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +121.1%
Contains more Other +51.4%
Contains more Fats +172.7%
Contains more Carbs +14.4%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Corn
Corn
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1189.7%
Contains more Polyunsaturated fat +68%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1189.7%
Contains more Polyunsaturated fat +68%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Corn Opinion
Net carbs 11.94g 18.58g Corn
Protein 7.54g 3.41g Black gram
Fats 0.55g 1.5g Corn
Carbs 18.34g 20.98g Corn
Calories 105kcal 96kcal Black gram
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 2.01g 4.54g Black gram
Fiber 6.4g 2.4g Black gram
Calcium 53mg 3mg Black gram
Iron 1.75mg 0.45mg Black gram
Magnesium 63mg 26mg Black gram
Phosphorus 156mg 77mg Black gram
Potassium 231mg 218mg Black gram
Sodium 7mg 1mg Corn
Zinc 0.83mg 0.62mg Black gram
Copper 0.139mg 0.049mg Black gram
Manganese 0.412mg 0.167mg Black gram
Selenium 2.5µg 0.2µg Black gram
Vitamin A 31IU 263IU Corn
Vitamin A RAE 2µg 13µg Corn
Vitamin E 0.15mg 0.09mg Black gram
Vitamin C 1mg 5.5mg Corn
Vitamin B1 0.15mg 0.093mg Black gram
Vitamin B2 0.075mg 0.057mg Black gram
Vitamin B3 1.5mg 1.683mg Corn
Vitamin B5 0.433mg 0.792mg Corn
Vitamin B6 0.058mg 0.139mg Corn
Folate 94µg 23µg Black gram
Vitamin K 2.7µg 0.4µg Black gram
Tryptophan 0.078mg 0.023mg Black gram
Threonine 0.262mg 0.133mg Black gram
Isoleucine 0.385mg 0.133mg Black gram
Leucine 0.625mg 0.358mg Black gram
Lysine 0.5mg 0.141mg Black gram
Methionine 0.11mg 0.069mg Black gram
Phenylalanine 0.44mg 0.155mg Black gram
Valine 0.423mg 0.191mg Black gram
Histidine 0.211mg 0.091mg Black gram
Saturated Fat 0.038g 0.197g Black gram
Monounsaturated Fat 0.029g 0.374g Corn
Polyunsaturated fat 0.359g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
17%
Corn
Minerals Daily Need Coverage Score
35%
Black gram
14%
Corn

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 6mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.3)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.159g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.