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  6. Black gram vs. Avocado

Black gram vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between black gram and avocadoes

  • The amount of copper, iron, manganese, magnesium, phosphorus, fiber, folate, zinc, vitamin B1, and potassium in black gram is higher than in avocadoes.
  • Black gram covers your daily copper needs 88% more than avocadoes.
  • Avocadoes have 14 times less iron than black gram. Black gram has 7.57mg of iron, while avocadoes have 0.55mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Avocados, raw, all commercial varieties.

Infographic

Black gram vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +820.7%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +1276.4%
Contains more CopperCopper +416.3%
Contains more ZincZinc +423.4%
Contains more PhosphorusPhosphorus +628.8%
Contains more ManganeseManganese +975.4%
Contains more SeleniumSelenium +1950%
Contains less SodiumSodium -81.6%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Avocado DV% diff.
Copper 0.981mg 0.19mg 88%
Iron 7.57mg 0.55mg 88%
Manganese 1.527mg 0.142mg 60%
Magnesium 267mg 29mg 57%
Phosphorus 379mg 52mg 47%
Fiber 18.3g 6.7g 46%
Protein 25.21g 2g 46%
Folate 216µg 81µg 34%
Zinc 3.35mg 0.64mg 25%
Monounsaturated fat 0.085g 9.799g 24%
Fats 1.64g 14.66g 20%
Vitamin K 21µg 18%
Vitamin B1 0.273mg 0.067mg 17%
Carbs 58.99g 8.53g 17%
Potassium 983mg 485mg 15%
Vitamin E 2.07mg 14%
Selenium 8.2µg 0.4µg 14%
Calcium 138mg 12mg 13%
Vitamin C 0mg 10mg 11%
Vitamin B5 0.906mg 1.389mg 10%
Vitamin B2 0.254mg 0.13mg 10%
Saturated fat 0.114g 2.126g 9%
Calories 341kcal 160kcal 9%
Polyunsaturated fat 1.071g 1.816g 5%
Choline 14.2mg 3%
Vitamin B3 1.447mg 1.738mg 2%
Vitamin B6 0.281mg 0.257mg 2%
Vitamin A 1µg 7µg 1%
Sodium 38mg 7mg 1%
Net carbs 40.69g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.263mg 0.025mg 0%
Threonine 0.875mg 0.073mg 0%
Isoleucine 1.287mg 0.084mg 0%
Leucine 2.089mg 0.143mg 0%
Lysine 1.674mg 0.132mg 0%
Methionine 0.367mg 0.038mg 0%
Phenylalanine 1.473mg 0.097mg 0%
Valine 1.416mg 0.107mg 0%
Histidine 0.706mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1160.5%
Contains more CarbsCarbs +591.6%
Contains more OtherOther +112.7%
Contains more FatsFats +793.9%
Contains more WaterWater +578.1%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +11428.2%
Contains more Poly. FatPolyunsaturated fat +69.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.