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  6. Black gram vs. Almonds

Black gram vs. Almonds — In-Depth Nutrition Comparison

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The main differences between black gram and almonds

  • Black gram has more iron, folate, fiber, and vitamin B6; however, almonds have more vitamin B2, manganese, phosphorus, vitamin B3, and calcium.
  • Daily need coverage for vitamin B2 for almonds is 68% higher.
  • Almonds have 5 times less folate than black gram. Black gram has 216µg of folate, while almonds have 44µg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than almonds.

Food types used in this article are Mungo beans, mature seeds, raw and Nuts, almonds.

Infographic

Black gram vs Almonds 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +104%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +94.9%
Contains more PhosphorusPhosphorus +26.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +42.7%
~equal in Magnesium ~270mg
~equal in Copper ~1.031mg
~equal in Zinc ~3.12mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.2%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more FolateFolate +390.9%
Contains more Vitamin B2Vitamin B2 +348%
Contains more Vitamin B3Vitamin B3 +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Almonds DV% diff.
Vitamin E 25.63mg 171%
Monounsaturated fat 0.085g 31.551g 79%
Polyunsaturated fat 1.071g 12.329g 75%
Fats 1.64g 49.93g 74%
Vitamin B2 0.254mg 1.138mg 68%
Iron 7.57mg 3.71mg 48%
Folate 216µg 44µg 43%
Manganese 1.527mg 2.179mg 28%
Fiber 18.3g 12.5g 23%
Saturated fat 0.114g 3.802g 17%
Phosphorus 379mg 481mg 15%
Vitamin B3 1.447mg 3.618mg 14%
Calcium 138mg 269mg 13%
Calories 341kcal 579kcal 12%
Carbs 58.99g 21.55g 12%
Vitamin B6 0.281mg 0.137mg 11%
Vitamin B5 0.906mg 0.471mg 9%
Choline 52.1mg 9%
Protein 25.21g 21.15g 8%
Selenium 8.2µg 4.1µg 7%
Potassium 983mg 733mg 7%
Copper 0.981mg 1.031mg 6%
Vitamin B1 0.273mg 0.205mg 6%
Zinc 3.35mg 3.12mg 2%
Sodium 38mg 1mg 2%
Magnesium 267mg 270mg 1%
Net carbs 40.69g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.263mg 0.211mg 0%
Threonine 0.875mg 0.601mg 0%
Isoleucine 1.287mg 0.751mg 0%
Leucine 2.089mg 1.473mg 0%
Lysine 1.674mg 0.568mg 0%
Methionine 0.367mg 0.157mg 0%
Phenylalanine 1.473mg 1.132mg 0%
Valine 1.416mg 0.855mg 0%
Histidine 0.706mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +19.2%
Contains more CarbsCarbs +173.7%
Contains more WaterWater +144.9%
Contains more OtherOther +13.5%
Contains more FatsFats +2944.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +37018.8%
Contains more Poly. FatPolyunsaturated fat +1051.2%

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/174259/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.