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Black gram vs. Arugula — In-Depth Nutrition Comparison

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Important differences between black gram and arugula

  • Black gram has more copper, iron, fiber, manganese, magnesium, phosphorus, folate, zinc, and vitamin B1; however, arugula has more vitamin A.
  • Black gram's daily need coverage for copper is 101% more.
  • Black gram has 11 times more fiber than arugula. Black gram has 18.3g of fiber, while arugula has 1.6g.
  • Black gram has a higher glycemic index than arugula.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Arugula, raw.

Infographic

Black gram vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +468.1%
Contains more PotassiumPotassium +166.4%
Contains more IronIron +418.5%
Contains more CopperCopper +1190.8%
Contains more ZincZinc +612.8%
Contains more PhosphorusPhosphorus +628.8%
Contains more ManganeseManganese +375.7%
Contains more SeleniumSelenium +2633.3%
Contains more CalciumCalcium +15.9%
Contains less SodiumSodium -28.9%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +520.5%
Contains more Vitamin B2Vitamin B2 +195.3%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +284.9%
Contains more FolateFolate +122.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +877.1%
Contains more FatsFats +148.5%
Contains more CarbsCarbs +1516.2%
Contains more OtherOther +140%
Contains more WaterWater +749.2%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +73.5%
Contains more Poly. FatPolyunsaturated fat +235.7%
Contains less Sat. FatSaturated fat -24.6%

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 Arugula
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Arugula DV% diff.
Copper 0.981mg 0.076mg 101%
Vitamin K 108.6µg 91%
Iron 7.57mg 1.46mg 76%
Fiber 18.3g 1.6g 67%
Manganese 1.527mg 0.321mg 52%
Magnesium 267mg 47mg 52%
Phosphorus 379mg 52mg 47%
Protein 25.21g 2.58g 45%
Folate 216µg 97µg 30%
Zinc 3.35mg 0.47mg 26%
Vitamin B1 0.273mg 0.044mg 19%
Carbs 58.99g 3.65g 18%
Potassium 983mg 369mg 18%
Vitamin C 0mg 15mg 17%
Vitamin B6 0.281mg 0.073mg 16%
Calories 341kcal 25kcal 16%
Selenium 8.2µg 0.3µg 14%
Vitamin A 1µg 119µg 13%
Vitamin B2 0.254mg 0.086mg 13%
Vitamin B5 0.906mg 0.437mg 9%
Vitamin B3 1.447mg 0.305mg 7%
Polyunsaturated fat 1.071g 0.319g 5%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Calcium 138mg 160mg 2%
Fats 1.64g 0.66g 2%
Net carbs 40.69g 2.05g N/A
Sugar 2.05g N/A
Sodium 38mg 27mg 0%
Saturated fat 0.114g 0.086g 0%
Monounsaturated fat 0.085g 0.049g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
143%
Black gram
28%
Arugula

Comparison summary

Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 11)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.