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  6. Black gram vs. Basil

Black gram vs. Basil — In-Depth Nutrition Comparison

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What are the differences between Black gram and Basil?

  • Black gram is higher in Fiber, Copper, Iron, Magnesium, Phosphorus, Folate, Zinc, and Potassium, yet Basil is higher in Vitamin A RAE, and Vitamin C.
  • Black gram's daily need coverage for Fiber is 67% more.
  • Black gram has 7 times more Phosphorus than Basil. While Black gram has 379mg of Phosphorus, Basil has only 56mg.

We used Mungo beans, mature seeds, raw and Basil, fresh types in this article.

Infographic

Black gram vs Basil 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.
Black gram
Black gram
8
:
2
Basil
Basil
Contains more Iron +138.8%
Contains more Magnesium +317.2%
Contains more Phosphorus +576.8%
Contains more Potassium +233.2%
Contains more Zinc +313.6%
Contains more Copper +154.8%
Contains more Manganese +33%
Contains more Selenium +2633.3%
Contains more Calcium +28.3%
Contains less Sodium -89.5%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Iron +138.8%
Contains more Magnesium +317.2%
Contains more Phosphorus +576.8%
Contains more Potassium +233.2%
Contains more Zinc +313.6%
Contains more Copper +154.8%
Contains more Manganese +33%
Contains more Selenium +2633.3%
Contains more Calcium +28.3%
Contains less Sodium -89.5%

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.
Black gram
Black gram
6
:
4
Basil
Basil
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +234.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +333.5%
Contains more Vitamin B6 +81.3%
Contains more Folate +217.6%
Contains more Vitamin A +22834.8%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Basil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin B1 +702.9%
Contains more Vitamin B2 +234.2%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +333.5%
Contains more Vitamin B6 +81.3%
Contains more Folate +217.6%
Contains more Vitamin A +22834.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Basil
Basil
Contains more Protein +700.3%
Contains more Fats +156.3%
Contains more Carbs +2126%
Contains more Other +124%
Contains more Water +752.4%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +700.3%
Contains more Fats +156.3%
Contains more Carbs +2126%
Contains more Other +124%
Contains more Water +752.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Basil
Basil
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -64%
Equal in Monounsaturated Fat - 0.088
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -64%
Equal in Monounsaturated Fat - 0.088

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 Basil
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Basil Opinion
Net carbs 40.69g 1.05g Black gram
Protein 25.21g 3.15g Black gram
Fats 1.64g 0.64g Black gram
Carbs 58.99g 2.65g Black gram
Calories 341kcal 23kcal Black gram
Fructose 0.02g Basil
Sugar 0.3g Black gram
Fiber 18.3g 1.6g Black gram
Calcium 138mg 177mg Basil
Iron 7.57mg 3.17mg Black gram
Magnesium 267mg 64mg Black gram
Phosphorus 379mg 56mg Black gram
Potassium 983mg 295mg Black gram
Sodium 38mg 4mg Basil
Zinc 3.35mg 0.81mg Black gram
Copper 0.981mg 0.385mg Black gram
Manganese 1.527mg 1.148mg Black gram
Selenium 8.2µg 0.3µg Black gram
Vitamin A 23IU 5275IU Basil
Vitamin A RAE 1µg 264µg Basil
Vitamin E 0.8mg Basil
Vitamin C 0mg 18mg Basil
Vitamin B1 0.273mg 0.034mg Black gram
Vitamin B2 0.254mg 0.076mg Black gram
Vitamin B3 1.447mg 0.902mg Black gram
Vitamin B5 0.906mg 0.209mg Black gram
Vitamin B6 0.281mg 0.155mg Black gram
Folate 216µg 68µg Black gram
Vitamin K 414.8µg Basil
Tryptophan 0.263mg 0.039mg Black gram
Threonine 0.875mg 0.104mg Black gram
Isoleucine 1.287mg 0.104mg Black gram
Leucine 2.089mg 0.191mg Black gram
Lysine 1.674mg 0.11mg Black gram
Methionine 0.367mg 0.036mg Black gram
Phenylalanine 1.473mg 0.13mg Black gram
Valine 1.416mg 0.127mg Black gram
Histidine 0.706mg 0.051mg Black gram
Saturated Fat 0.114g 0.041g Basil
Monounsaturated Fat 0.085g 0.088g Basil
Polyunsaturated fat 1.071g 0.389g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
131%
Basil
Minerals Daily Need Coverage Score
143%
Black gram
57%
Basil

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 27)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.073g)
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.