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  6. Black gram vs. Butter cookie

Black gram vs. Butter cookie — In-Depth Nutrition Comparison

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How are black gram and butter cookie different?

  • Black gram is higher than butter cookie in copper, fiber, iron, magnesium, manganese, phosphorus, folate, and zinc.
  • Black gram covers your daily need for copper, 87% more than butter cookie.
  • Black gram contains 23 times more fiber than butter cookie. Black gram contains 18.3g of fiber, while butter cookie contains 0.8g.
  • Black gram is lower in saturated fat.
  • Butter cookie has a higher glycemic index (55) than black gram (43).

Mungo beans, mature seeds, raw and Cookies, butter, commercially prepared, enriched types were used in this article.

Infographic

Black gram vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +375.9%
Contains more PotassiumPotassium +785.6%
Contains more IronIron +241%
Contains more CopperCopper +390.5%
Contains more ZincZinc +781.6%
Contains more PhosphorusPhosphorus +271.6%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +798.2%
~equal in Selenium ~8.4µg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +680.6%
Contains more FolateFolate +184.2%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +313.3%
Contains more WaterWater +134.8%
Contains more OtherOther +110%
Contains more FatsFats +1046.3%
Contains more CarbsCarbs +16.8%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +6396.5%
~equal in Polyunsaturated fat ~0.982g

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 Butter cookie
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Butter cookie DV% diff.
Copper 0.981mg 0.2mg 87%
Fiber 18.3g 0.8g 70%
Iron 7.57mg 2.22mg 67%
Magnesium 267mg 12mg 61%
Manganese 1.527mg 0.17mg 59%
Saturated fat 0.114g 11.051g 50%
Phosphorus 379mg 102mg 40%
Cholesterol 0mg 117mg 39%
Protein 25.21g 6.1g 38%
Folate 216µg 76µg 35%
Zinc 3.35mg 0.38mg 27%
Fats 1.64g 18.8g 26%
Potassium 983mg 111mg 26%
Vitamin B6 0.281mg 0.036mg 19%
Vitamin A 1µg 165µg 18%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.085g 5.522g 14%
Vitamin B3 1.447mg 3.19mg 11%
Sodium 38mg 282mg 11%
Calcium 138mg 29mg 11%
Vitamin B5 0.906mg 0.488mg 8%
Vitamin B1 0.273mg 0.37mg 8%
Calories 341kcal 467kcal 6%
Vitamin B2 0.254mg 0.335mg 6%
Vitamin E 0.58mg 4%
Carbs 58.99g 68.9g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin K 1.7µg 1%
Choline 6.5mg 1%
Polyunsaturated fat 1.071g 0.982g 1%
Net carbs 40.69g 68.1g N/A
Sugar 20.24g N/A
Selenium 8.2µg 8.4µg 0%
Tryptophan 0.263mg 0.084mg 0%
Threonine 0.875mg 0.215mg 0%
Isoleucine 1.287mg 0.277mg 0%
Leucine 2.089mg 0.471mg 0%
Lysine 1.674mg 0.308mg 0%
Methionine 0.367mg 0.131mg 0%
Phenylalanine 1.473mg 0.299mg 0%
Valine 1.416mg 0.315mg 0%
Histidine 0.706mg 0.136mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
143%
Black gram
34%
Butter cookie

Comparison summary

Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $1.5)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 10.937g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.