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  6. Avocado vs. Black gram

Avocado vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between avocadoes and black gram

  • The amount of copper, iron, manganese, magnesium, phosphorus, fiber, folate, zinc, vitamin B1, and potassium in black gram is higher than in avocadoes.
  • Black gram covers your daily copper needs 88% more than avocadoes.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Mungo beans, mature seeds, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +820.7%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +1276.4%
Contains more CopperCopper +416.3%
Contains more ZincZinc +423.4%
Contains more PhosphorusPhosphorus +628.8%
Contains more ManganeseManganese +975.4%
Contains more SeleniumSelenium +1950%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Black gram DV% diff.
Copper 0.19mg 0.981mg 88%
Iron 0.55mg 7.57mg 88%
Manganese 0.142mg 1.527mg 60%
Magnesium 29mg 267mg 57%
Phosphorus 52mg 379mg 47%
Fiber 6.7g 18.3g 46%
Protein 2g 25.21g 46%
Folate 81µg 216µg 34%
Zinc 0.64mg 3.35mg 25%
Monounsaturated fat 9.799g 0.085g 24%
Fats 14.66g 1.64g 20%
Vitamin K 21µg 18%
Vitamin B1 0.067mg 0.273mg 17%
Carbs 8.53g 58.99g 17%
Potassium 485mg 983mg 15%
Vitamin E 2.07mg 14%
Selenium 0.4µg 8.2µg 14%
Calcium 12mg 138mg 13%
Vitamin C 10mg 0mg 11%
Vitamin B5 1.389mg 0.906mg 10%
Vitamin B2 0.13mg 0.254mg 10%
Saturated fat 2.126g 0.114g 9%
Calories 160kcal 341kcal 9%
Polyunsaturated fat 1.816g 1.071g 5%
Choline 14.2mg 3%
Vitamin B3 1.738mg 1.447mg 2%
Vitamin B6 0.257mg 0.281mg 2%
Vitamin A 7µg 1µg 1%
Sodium 7mg 38mg 1%
Net carbs 1.83g 40.69g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.263mg 0%
Threonine 0.073mg 0.875mg 0%
Isoleucine 0.084mg 1.287mg 0%
Leucine 0.143mg 2.089mg 0%
Lysine 0.132mg 1.674mg 0%
Methionine 0.038mg 0.367mg 0%
Phenylalanine 0.097mg 1.473mg 0%
Valine 0.107mg 1.416mg 0%
Histidine 0.049mg 0.706mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +793.9%
Contains more WaterWater +578.1%
Contains more ProteinProtein +1160.5%
Contains more CarbsCarbs +591.6%
Contains more OtherOther +112.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +11428.2%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains less Sat. FatSaturated fat -94.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.