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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 of 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.
Black gram
Black gram
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +527.3%
Contains more Iron +1702.4%
Contains more Magnesium +1680%
Contains more Phosphorus +761.4%
Contains more Potassium +228.8%
Contains more Zinc +1140.7%
Contains more Copper +2415.4%
Contains more Manganese +885.2%
Contains more Selenium +1266.7%
Contains less Sodium -21.1%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +527.3%
Contains more Iron +1702.4%
Contains more Magnesium +1680%
Contains more Phosphorus +761.4%
Contains more Potassium +228.8%
Contains more Zinc +1140.7%
Contains more Copper +2415.4%
Contains more Manganese +885.2%
Contains more Selenium +1266.7%
Contains less Sodium -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.
Black gram
Black gram
7
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +446%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +52.7%
Contains more Folate +278.9%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +446%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +52.7%
Contains more Folate +278.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Cauliflower
Cauliflower
Contains more Protein +1213%
Contains more Fats +485.7%
Contains more Carbs +1086.9%
Contains more Other +342.1%
Contains more Water +752.5%
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
Cauliflower
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 Protein +1213%
Contains more Fats +485.7%
Contains more Carbs +1086.9%
Contains more Other +342.1%
Contains more Water +752.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -12.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +3354.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -12.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +3354.8%

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

All nutrients comparison - raw data values

Nutrient Black gram Cauliflower Opinion
Net carbs 40.69g 2.97g Black gram
Protein 25.21g 1.92g Black gram
Fats 1.64g 0.28g Black gram
Carbs 58.99g 4.97g Black gram
Calories 341kcal 25kcal Black gram
Fructose 0.97g Cauliflower
Sugar 1.91g Black gram
Fiber 18.3g 2g Black gram
Calcium 138mg 22mg Black gram
Iron 7.57mg 0.42mg Black gram
Magnesium 267mg 15mg Black gram
Phosphorus 379mg 44mg Black gram
Potassium 983mg 299mg Black gram
Sodium 38mg 30mg Cauliflower
Zinc 3.35mg 0.27mg Black gram
Copper 0.981mg 0.039mg Black gram
Manganese 1.527mg 0.155mg Black gram
Selenium 8.2µg 0.6µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.08mg Cauliflower
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.273mg 0.05mg Black gram
Vitamin B2 0.254mg 0.06mg Black gram
Vitamin B3 1.447mg 0.507mg Black gram
Vitamin B5 0.906mg 0.667mg Black gram
Vitamin B6 0.281mg 0.184mg Black gram
Folate 216µg 57µg Black gram
Vitamin K 15.5µg Cauliflower
Tryptophan 0.263mg 0.02mg Black gram
Threonine 0.875mg 0.076mg Black gram
Isoleucine 1.287mg 0.071mg Black gram
Leucine 2.089mg 0.106mg Black gram
Lysine 1.674mg 0.217mg Black gram
Methionine 0.367mg 0.02mg Black gram
Phenylalanine 1.473mg 0.065mg Black gram
Valine 1.416mg 0.125mg Black gram
Histidine 0.706mg 0.056mg Black gram
Saturated Fat 0.114g 0.13g Black gram
Monounsaturated Fat 0.085g 0.034g Black gram
Polyunsaturated fat 1.071g 0.031g Black gram
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
143%
Black gram
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 8mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.