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  6. Black gram vs. Arrowroot

Black gram vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between black gram and arrowroot

  • Black gram has more copper, fiber, iron, manganese, magnesium, phosphorus, zinc, potassium, and vitamin B2; however, arrowroot is richer in folate.
  • Black gram covers your daily copper needs 96% more than arrowroot.
  • Arrowroot has 14 times less fiber than black gram. Black gram has 18.3g of fiber, while arrowroot has 1.3g.
  • Arrowroot has a higher glycemic index. The glycemic index of arrowroot is 58, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Arrowroot, raw.

Infographic

Black gram vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +241%
Contains more CopperCopper +710.7%
Contains more ZincZinc +431.7%
Contains more PhosphorusPhosphorus +286.7%
Contains more ManganeseManganese +777.6%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -31.6%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +330.5%
Contains more Vitamin B5Vitamin B5 +210.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +17%
Contains more FolateFolate +56.5%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.266mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Arrowroot DV% diff.
Copper 0.981mg 0.121mg 96%
Fiber 18.3g 1.3g 68%
Iron 7.57mg 2.22mg 67%
Manganese 1.527mg 0.174mg 59%
Magnesium 267mg 25mg 58%
Protein 25.21g 4.24g 42%
Phosphorus 379mg 98mg 40%
Folate 216µg 338µg 31%
Zinc 3.35mg 0.63mg 25%
Potassium 983mg 454mg 16%
Vitamin B2 0.254mg 0.059mg 15%
Carbs 58.99g 13.39g 15%
Calories 341kcal 65kcal 14%
Selenium 8.2µg 0.7µg 14%
Calcium 138mg 6mg 13%
Vitamin B5 0.906mg 0.292mg 12%
Vitamin B1 0.273mg 0.143mg 11%
Polyunsaturated fat 1.071g 0.092g 7%
Vitamin B3 1.447mg 1.693mg 2%
Vitamin C 0mg 1.9mg 2%
Fats 1.64g 0.2g 2%
Sodium 38mg 26mg 1%
Vitamin B6 0.281mg 0.266mg 1%
Net carbs 40.69g 12.09g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.114g 0.039g 0%
Monounsaturated fat 0.085g 0.004g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +494.6%
Contains more FatsFats +720%
Contains more CarbsCarbs +340.6%
Contains more OtherOther +136.6%
Contains more WaterWater +647.7%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +2025%
Contains more Poly. FatPolyunsaturated fat +1064.1%
Contains less Sat. FatSaturated fat -65.8%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.