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American cheese vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between American cheese and black gram?

  • American cheese is richer in calcium and vitamin B12, yet black gram is richer in copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram's daily need coverage for copper is 104% higher.
  • Black gram contains less saturated fat.
  • American cheese has a lower glycemic index than black gram.

We used Cheese, pasteurized process, American, without added vitamin D and Mungo beans, mature seeds, raw types in this comparison.

Infographic

American cheese vs Black gram infographic
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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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 +657.2%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +146.3%
Contains more MagnesiumMagnesium +926.9%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +1101.6%
Contains more CopperCopper +2032.6%
Contains more ZincZinc +34.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3624.4%

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.
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 AVitamin A +24900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B3Vitamin B3 +1803.9%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B6Vitamin B6 +420.4%
Contains more FolateFolate +2600%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.254mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +1838.4%
Contains more WaterWater +266.8%
Contains more OtherOther +101.5%
Contains more ProteinProtein +39.1%
Contains more CarbsCarbs +1494.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +9589.4%
Contains more Poly. FatPolyunsaturated fat +20.1%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Black gram DV% diff.
Copper 0.046mg 0.981mg 104%
Calcium 1045mg 138mg 91%
Iron 0.63mg 7.57mg 87%
Saturated fat 18.057g 0.114g 82%
Fiber 0g 18.3g 73%
Sodium 1671mg 38mg 71%
Manganese 0.041mg 1.527mg 65%
Vitamin B12 1.5µg 0µg 63%
Magnesium 26mg 267mg 57%
Folate 8µg 216µg 52%
Fats 31.79g 1.64g 46%
Phosphorus 641mg 379mg 37%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 1µg 28%
Potassium 132mg 983mg 25%
Vitamin B1 0.015mg 0.273mg 22%
Selenium 20.2µg 8.2µg 22%
Monounsaturated fat 8.236g 0.085g 20%
Carbs 3.7g 58.99g 18%
Vitamin B6 0.054mg 0.281mg 17%
Protein 18.13g 25.21g 14%
Vitamin B5 0.403mg 0.906mg 10%
Vitamin B3 0.076mg 1.447mg 9%
Zinc 2.49mg 3.35mg 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Calories 371kcal 341kcal 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.234mg 0.254mg 2%
Polyunsaturated fat 1.286g 1.071g 1%
Net carbs 3.7g 40.69g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.263mg 0%
Threonine 0.772mg 0.875mg 0%
Isoleucine 0.938mg 1.287mg 0%
Leucine 1.716mg 2.089mg 0%
Lysine 1.516mg 1.674mg 0%
Methionine 0.475mg 0.367mg 0%
Phenylalanine 0.939mg 1.473mg 0%
Valine 1.187mg 1.416mg 0%
Histidine 0.546mg 0.706mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
34%
Black gram
Minerals Daily Need Coverage Score
106%
American cheese
143%
Black gram

Comparison summary

Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1633mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 17.943g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 16)
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.