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  6. Black gram vs. Rapini

Black gram vs. Rapini — In-Depth Nutrition Comparison

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How are black gram and rapini different?

  • Black gram is higher in copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium; however, rapini is richer in vitamin A.
  • Daily need coverage for copper for black gram is 104% higher.
  • Black gram contains 12 times more magnesium than rapini. While black gram contains 267mg of magnesium, rapini contains only 22mg.
  • Rapini has a lower glycemic index (32) than black gram (43).

Mungo beans, mature seeds, raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Black gram vs Rapini 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%
Rapini
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +401.5%
Contains more IronIron +253.7%
Contains more CopperCopper +2235.7%
Contains more ZincZinc +335.1%
Contains more PhosphorusPhosphorus +419.2%
Contains more ManganeseManganese +286.6%
Contains more SeleniumSelenium +720%
Contains less SodiumSodium -13.2%

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%
Rapini
Rapini
5
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +181.4%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +160.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Rapini DV% diff.
Vitamin K 224µg 187%
Copper 0.981mg 0.042mg 104%
Iron 7.57mg 2.14mg 68%
Fiber 18.3g 2.7g 62%
Magnesium 267mg 22mg 58%
Manganese 1.527mg 0.395mg 49%
Phosphorus 379mg 73mg 44%
Protein 25.21g 3.17g 44%
Folate 216µg 83µg 33%
Potassium 983mg 196mg 23%
Zinc 3.35mg 0.77mg 23%
Vitamin C 0mg 20.2mg 22%
Carbs 58.99g 2.85g 19%
Calories 341kcal 22kcal 16%
Vitamin A 1µg 131µg 14%
Selenium 8.2µg 1µg 13%
Vitamin B5 0.906mg 0.322mg 12%
Vitamin E 1.62mg 11%
Vitamin B2 0.254mg 0.129mg 10%
Vitamin B1 0.273mg 0.162mg 9%
Vitamin B6 0.281mg 0.171mg 8%
Polyunsaturated fat 1.071g 0.13g 6%
Calcium 138mg 108mg 3%
Choline 18.3mg 3%
Fats 1.64g 0.49g 2%
Vitamin B3 1.447mg 1.221mg 1%
Net carbs 40.69g 0.15g N/A
Sugar 0.38g N/A
Sodium 38mg 33mg 0%
Saturated fat 0.114g 0.05g 0%
Monounsaturated fat 0.085g 0.026g 0%
Tryptophan 0.263mg 0.043mg 0%
Threonine 0.875mg 0.106mg 0%
Isoleucine 1.287mg 0.104mg 0%
Leucine 2.089mg 0.17mg 0%
Lysine 1.674mg 0.198mg 0%
Methionine 0.367mg 0.048mg 0%
Phenylalanine 1.473mg 0.128mg 0%
Valine 1.416mg 0.153mg 0%
Histidine 0.706mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +695.3%
Contains more FatsFats +234.7%
Contains more CarbsCarbs +1969.8%
Contains more OtherOther +257.4%
Contains more WaterWater +756.9%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +226.9%
Contains more Poly. FatPolyunsaturated fat +723.8%
Contains less Sat. FatSaturated fat -56.1%

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.