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  6. Black gram vs. Almond butter

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

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How are Black gram and Almond butter different?

  • Black gram is richer in Iron, Folate, Fiber, Vitamin B1, and Vitamin B6, while Almond butter is higher in Vitamin B2, Manganese, Calcium, and Phosphorus.
  • Almond butter covers your daily need of Vitamin B2 53% more than Black gram.
  • Black gram contains 7 times more Vitamin B1 than Almond butter. Black gram contains 0.273mg of Vitamin B1, while Almond butter contains 0.041mg.
  • Black gram is lower in Saturated Fat.

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

Infographic

Black gram vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +116.9%
Contains more SeleniumSelenium +241.7%
Contains more CalciumCalcium +151.4%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +39.6%
~equal in Magnesium ~279mg
~equal in Copper ~0.934mg
~equal in Zinc ~3.29mg

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% 1.4% 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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +2200%
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%
Contains more Vitamin B2Vitamin B2 +269.7%
Contains more Vitamin B3Vitamin B3 +118%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +20.3%
Contains more CarbsCarbs +213.4%
Contains more WaterWater +558.5%
Contains more FatsFats +3284.1%
~equal in Other ~3.08g

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% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated Fat -97.3%
Contains more Mono. FatMonounsaturated Fat +38070.6%
Contains more Poly. FatPolyunsaturated fat +1171.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Almond butter Opinion
Calories 341kcal 614kcal Almond butter
Protein 25.21g 20.96g Black gram
Fats 1.64g 55.5g Almond butter
Net carbs 40.69g 8.52g Black gram
Carbs 58.99g 18.82g Black gram
Magnesium 267mg 279mg Almond butter
Calcium 138mg 347mg Almond butter
Potassium 983mg 748mg Black gram
Iron 7.57mg 3.49mg Black gram
Sugar 4.43g Black gram
Fiber 18.3g 10.3g Black gram
Copper 0.981mg 0.934mg Black gram
Zinc 3.35mg 3.29mg Black gram
Starch 0.08g Almond butter
Phosphorus 379mg 508mg Almond butter
Sodium 38mg 7mg Almond butter
Vitamin A 23IU 1IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 24.21mg Almond butter
Manganese 1.527mg 2.131mg Almond butter
Selenium 8.2µg 2.4µg Black gram
Vitamin B1 0.273mg 0.041mg Black gram
Vitamin B2 0.254mg 0.939mg Almond butter
Vitamin B3 1.447mg 3.155mg Almond butter
Vitamin B5 0.906mg 0.318mg Black gram
Vitamin B6 0.281mg 0.103mg Black gram
Folate 216µg 53µg Black gram
Choline 52.1mg Almond butter
Saturated Fat 0.114g 4.152g Black gram
Monounsaturated Fat 0.085g 32.445g Almond butter
Polyunsaturated fat 1.071g 13.613g Almond butter
Tryptophan 0.263mg 0.159mg Black gram
Threonine 0.875mg 0.555mg Black gram
Isoleucine 1.287mg 0.813mg Black gram
Leucine 2.089mg 1.483mg Black gram
Lysine 1.674mg 0.612mg Black gram
Methionine 0.367mg 0.122mg Black gram
Phenylalanine 1.473mg 1.149mg Black gram
Valine 1.416mg 0.937mg Black gram
Histidine 0.706mg 0.55mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Almond butter
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
34%
Black gram
68%
Almond butter
Minerals Daily Need Coverage Score
143%
Black gram
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 4.038g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.