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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 for 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% 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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Black gram Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 1.071g 13.613g 84%
Fats 1.64g 55.5g 83%
Monounsaturated fat 0.085g 32.445g 81%
Vitamin B2 0.254mg 0.939mg 53%
Iron 7.57mg 3.49mg 51%
Folate 216µg 53µg 41%
Fiber 18.3g 10.3g 32%
Manganese 1.527mg 2.131mg 26%
Calcium 138mg 347mg 21%
Vitamin B1 0.273mg 0.041mg 19%
Saturated fat 0.114g 4.152g 18%
Phosphorus 379mg 508mg 18%
Vitamin B6 0.281mg 0.103mg 14%
Calories 341kcal 614kcal 14%
Carbs 58.99g 18.82g 13%
Vitamin B5 0.906mg 0.318mg 12%
Vitamin B3 1.447mg 3.155mg 11%
Selenium 8.2µg 2.4µg 11%
Protein 25.21g 20.96g 9%
Choline 52.1mg 9%
Potassium 983mg 748mg 7%
Copper 0.981mg 0.934mg 5%
Magnesium 267mg 279mg 3%
Sodium 38mg 7mg 1%
Zinc 3.35mg 3.29mg 1%
Net carbs 40.69g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.159mg 0%
Threonine 0.875mg 0.555mg 0%
Isoleucine 1.287mg 0.813mg 0%
Leucine 2.089mg 1.483mg 0%
Lysine 1.674mg 0.612mg 0%
Methionine 0.367mg 0.122mg 0%
Phenylalanine 1.473mg 1.149mg 0%
Valine 1.416mg 0.937mg 0%
Histidine 0.706mg 0.55mg 0%

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%

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.