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  6. Black gram vs. Cauliflower

Black gram vs. Cauliflower — In-Depth Nutrition Comparison

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How are black gram and cauliflower different?

  • Black gram is richer in copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium, while cauliflower is higher in vitamin C.
  • Black gram covers your daily need for copper, 105% more than cauliflower.
  • Black gram contains 18 times more iron than cauliflower. Black gram contains 7.57mg of iron, while cauliflower contains 0.42mg.

Mungo beans, mature seeds, raw and Cauliflower, raw types were used in this article.

Infographic

Black gram vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +527.3%
Contains more PotassiumPotassium +228.8%
Contains more IronIron +1702.4%
Contains more CopperCopper +2415.4%
Contains more ZincZinc +1140.7%
Contains more PhosphorusPhosphorus +761.4%
Contains more ManganeseManganese +885.2%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -21.1%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +446%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +52.7%
Contains more FolateFolate +278.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Cauliflower DV% diff.
Copper 0.981mg 0.039mg 105%
Iron 7.57mg 0.42mg 89%
Fiber 18.3g 2g 65%
Magnesium 267mg 15mg 60%
Manganese 1.527mg 0.155mg 60%
Vitamin C 0mg 48.2mg 54%
Phosphorus 379mg 44mg 48%
Protein 25.21g 1.92g 47%
Folate 216µg 57µg 40%
Zinc 3.35mg 0.27mg 28%
Potassium 983mg 299mg 20%
Vitamin B1 0.273mg 0.05mg 19%
Carbs 58.99g 4.97g 18%
Calories 341kcal 25kcal 16%
Vitamin B2 0.254mg 0.06mg 15%
Selenium 8.2µg 0.6µg 14%
Vitamin K 15.5µg 13%
Calcium 138mg 22mg 12%
Choline 44.3mg 8%
Vitamin B6 0.281mg 0.184mg 7%
Polyunsaturated fat 1.071g 0.031g 7%
Vitamin B3 1.447mg 0.507mg 6%
Vitamin B5 0.906mg 0.667mg 5%
Fats 1.64g 0.28g 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Net carbs 40.69g 2.97g N/A
Sugar 1.91g N/A
Sodium 38mg 30mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.13g 0%
Monounsaturated fat 0.085g 0.034g 0%
Tryptophan 0.263mg 0.02mg 0%
Threonine 0.875mg 0.076mg 0%
Isoleucine 1.287mg 0.071mg 0%
Leucine 2.089mg 0.106mg 0%
Lysine 1.674mg 0.217mg 0%
Methionine 0.367mg 0.02mg 0%
Phenylalanine 1.473mg 0.065mg 0%
Valine 1.416mg 0.125mg 0%
Histidine 0.706mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1213%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +1086.9%
Contains more OtherOther +342.1%
Contains more WaterWater +752.5%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -12.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +3354.8%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.