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  6. Beetroot vs. Black gram

Beetroot vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between beetroot and black gram

  • The amount of copper, iron, fiber, magnesium, manganese, phosphorus, zinc, folate, vitamin B1, and potassium in black gram is higher than in beetroot.
  • Black gram covers your daily need for copper, 101% more than beetroot.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Mungo beans, mature seeds, raw.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 MagnesiumMagnesium +1060.9%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +202.5%
Contains more IronIron +846.3%
Contains more CopperCopper +1208%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +847.5%
Contains less SodiumSodium -51.3%
Contains more ManganeseManganese +364.1%
Contains more SeleniumSelenium +1071.4%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +780.6%
Contains more Vitamin B2Vitamin B2 +535%
Contains more Vitamin B3Vitamin B3 +333.2%
Contains more Vitamin B5Vitamin B5 +484.5%
Contains more Vitamin B6Vitamin B6 +319.4%
Contains more FolateFolate +98.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Black gram DV% diff.
Copper 0.075mg 0.981mg 101%
Iron 0.8mg 7.57mg 85%
Fiber 2.8g 18.3g 62%
Magnesium 23mg 267mg 58%
Manganese 0.329mg 1.527mg 52%
Phosphorus 40mg 379mg 48%
Protein 1.61g 25.21g 47%
Folate 109µg 216µg 27%
Zinc 0.35mg 3.35mg 27%
Vitamin B1 0.031mg 0.273mg 20%
Potassium 325mg 983mg 19%
Vitamin B6 0.067mg 0.281mg 16%
Carbs 9.56g 58.99g 16%
Vitamin B2 0.04mg 0.254mg 16%
Vitamin B5 0.155mg 0.906mg 15%
Calories 43kcal 341kcal 15%
Selenium 0.7µg 8.2µg 14%
Calcium 16mg 138mg 12%
Polyunsaturated fat 0.06g 1.071g 7%
Vitamin B3 0.334mg 1.447mg 7%
Vitamin C 4.9mg 0mg 5%
Sodium 78mg 38mg 2%
Fats 0.17g 1.64g 2%
Choline 6mg 1%
Net carbs 6.76g 40.69g N/A
Sugar 6.76g N/A
Vitamin A 2µg 1µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.114g 0%
Monounsaturated fat 0.032g 0.085g 0%
Tryptophan 0.019mg 0.263mg 0%
Threonine 0.047mg 0.875mg 0%
Isoleucine 0.048mg 1.287mg 0%
Leucine 0.068mg 2.089mg 0%
Lysine 0.058mg 1.674mg 0%
Methionine 0.018mg 0.367mg 0%
Phenylalanine 0.046mg 1.473mg 0%
Valine 0.056mg 1.416mg 0%
Histidine 0.021mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +710.9%
Contains more ProteinProtein +1465.8%
Contains more FatsFats +864.7%
Contains more CarbsCarbs +517.1%
Contains more OtherOther +211.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +1685%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.