Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Black gram

Almond butter vs. Black gram — In-Depth Nutrition Comparison

Compare

How are almond butter and black gram different?

  • Almond butter is richer in vitamin B2, manganese, calcium, and phosphorus, while black gram is higher in iron, folate, fiber, vitamin B1, and vitamin B6.
  • Almond butter covers your daily need for vitamin B2, 53% more than black gram.
  • Almond butter contains 36 times more saturated fat than black gram. Almond butter contains 4.152g of saturated fat, while black gram contains 0.114g.

Nuts, almond butter, plain, without salt added and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 CalciumCalcium +151.4%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +39.6%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +116.9%
Contains more SeleniumSelenium +241.7%
~equal in Magnesium ~267mg
~equal in Copper ~0.981mg
~equal in Zinc ~3.35mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +269.7%
Contains more Vitamin B3Vitamin B3 +118%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +565.9%
Contains more Vitamin B5Vitamin B5 +184.9%
Contains more Vitamin B6Vitamin B6 +172.8%
Contains more FolateFolate +307.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Black gram DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 13.613g 1.071g 84%
Fats 55.5g 1.64g 83%
Monounsaturated fat 32.445g 0.085g 81%
Vitamin B2 0.939mg 0.254mg 53%
Iron 3.49mg 7.57mg 51%
Folate 53µg 216µg 41%
Fiber 10.3g 18.3g 32%
Manganese 2.131mg 1.527mg 26%
Calcium 347mg 138mg 21%
Vitamin B1 0.041mg 0.273mg 19%
Saturated fat 4.152g 0.114g 18%
Phosphorus 508mg 379mg 18%
Vitamin B6 0.103mg 0.281mg 14%
Calories 614kcal 341kcal 14%
Carbs 18.82g 58.99g 13%
Vitamin B5 0.318mg 0.906mg 12%
Vitamin B3 3.155mg 1.447mg 11%
Selenium 2.4µg 8.2µg 11%
Protein 20.96g 25.21g 9%
Choline 52.1mg 9%
Potassium 748mg 983mg 7%
Copper 0.934mg 0.981mg 5%
Magnesium 279mg 267mg 3%
Sodium 7mg 38mg 1%
Zinc 3.29mg 3.35mg 1%
Net carbs 8.52g 40.69g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.263mg 0%
Threonine 0.555mg 0.875mg 0%
Isoleucine 0.813mg 1.287mg 0%
Leucine 1.483mg 2.089mg 0%
Lysine 0.612mg 1.674mg 0%
Methionine 0.122mg 0.367mg 0%
Phenylalanine 1.149mg 1.473mg 0%
Valine 0.937mg 1.416mg 0%
Histidine 0.55mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +3284.1%
Contains more ProteinProtein +20.3%
Contains more CarbsCarbs +213.4%
Contains more WaterWater +558.5%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 +38070.6%
Contains more Poly. FatPolyunsaturated fat +1171.1%
Contains less Sat. FatSaturated fat -97.3%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.