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  6. Black gram vs. Beefsteak raw

Black gram vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between black gram and beefsteak raw?

  • Black gram is higher in copper, fiber, iron, magnesium, folate, and phosphorus, yet beefsteak raw is higher in vitamin B12, selenium, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

We used Mungo beans, mature seeds, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Black gram vs Beefsteak raw 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +2660%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +278.5%
Contains more CopperCopper +1141.8%
Contains more PhosphorusPhosphorus +72.3%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +58.2%
Contains more SeleniumSelenium +240.2%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +7100%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +248.9%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Copper 0.981mg 0.079mg 100%
Fiber 18.3g 0g 73%
Iron 7.57mg 2mg 70%
Manganese 1.527mg 66%
Magnesium 267mg 25mg 58%
Folate 216µg 3µg 53%
Selenium 8.2µg 27.9µg 36%
Phosphorus 379mg 220mg 23%
Vitamin B3 1.447mg 5.048mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B6 0.281mg 0.543mg 20%
Carbs 58.99g 0g 20%
Zinc 3.35mg 5.3mg 18%
Vitamin B5 0.906mg 18%
Potassium 983mg 375mg 18%
Vitamin B1 0.273mg 0.075mg 17%
Calcium 138mg 5mg 13%
Calories 341kcal 134kcal 10%
Protein 25.21g 21.38g 8%
Saturated fat 0.114g 1.875g 8%
Polyunsaturated fat 1.071g 0.189g 6%
Fats 1.64g 5.36g 6%
Vitamin B2 0.254mg 0.182mg 6%
Monounsaturated fat 0.085g 2.354g 6%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.5µg 1%
Sodium 38mg 55mg 1%
Net carbs 40.69g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 1µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.263mg 0.262mg 0%
Threonine 0.875mg 1.099mg 0%
Isoleucine 1.287mg 1.09mg 0%
Leucine 2.089mg 2.011mg 0%
Lysine 1.674mg 2.247mg 0%
Methionine 0.367mg 0.621mg 0%
Phenylalanine 1.473mg 0.931mg 0%
Valine 1.416mg 1.152mg 0%
Histidine 0.706mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +918.2%
Contains more FatsFats +226.8%
Contains more WaterWater +575.3%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +466.7%
Contains more Mono. FatMonounsaturated fat +2669.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.