Black gram vs. Chard raw — In-Depth Nutrition Comparison
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Significant differences between black gram and chard raw
- Black gram has more copper, iron, fiber, folate, manganese, phosphorus, magnesium, and zinc; however, chard raw is richer in vitamin A and vitamin C.
- Chard raw covers your daily vitamin A needs 122% more than black gram.
- Chard raw has 15 times less folate than black gram. Black gram has 216µg of folate, while chard raw has 14µg.
- Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Mungo beans, mature seeds, raw and Chard, swiss, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +229.6% |
| Contains more CalciumCalcium | +170.6% |
| Contains more PotassiumPotassium | +159.4% |
| Contains more IronIron | +320.6% |
| Contains more CopperCopper | +448% |
| Contains more ZincZinc | +830.6% |
| Contains more PhosphorusPhosphorus | +723.9% |
| Contains less SodiumSodium | -82.2% |
| Contains more ManganeseManganese | +317.2% |
| Contains more SeleniumSelenium | +811.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +582.5% |
| Contains more Vitamin B2Vitamin B2 | +182.2% |
| Contains more Vitamin B3Vitamin B3 | +261.8% |
| Contains more Vitamin B5Vitamin B5 | +426.7% |
| Contains more Vitamin B6Vitamin B6 | +183.8% |
| Contains more FolateFolate | +1442.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +30500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more ProteinProtein | +1300.6% |
| Contains more FatsFats | +720% |
| Contains more CarbsCarbs | +1477.3% |
| Contains more OtherOther | +110% |
| Contains more WaterWater | +758% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Mono. FatMonounsaturated fat | +112.5% |
| Contains more Poly. FatPolyunsaturated fat | +1430% |
| Contains less Sat. FatSaturated fat | -73.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Copper | 0.981mg | 0.179mg | 89% |
| Iron | 7.57mg | 1.8mg | 72% |
| Fiber | 18.3g | 1.6g | 67% |
| Folate | 216µg | 14µg | 51% |
| Manganese | 1.527mg | 0.366mg | 50% |
| Phosphorus | 379mg | 46mg | 48% |
| Protein | 25.21g | 1.8g | 47% |
| Magnesium | 267mg | 81mg | 44% |
| Vitamin A | 1µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Zinc | 3.35mg | 0.36mg | 27% |
| Vitamin B1 | 0.273mg | 0.04mg | 19% |
| Carbs | 58.99g | 3.74g | 18% |
| Potassium | 983mg | 379mg | 18% |
| Calories | 341kcal | 19kcal | 16% |
| Vitamin B5 | 0.906mg | 0.172mg | 15% |
| Vitamin B6 | 0.281mg | 0.099mg | 14% |
| Selenium | 8.2µg | 0.9µg | 13% |
| Vitamin B2 | 0.254mg | 0.09mg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Calcium | 138mg | 51mg | 9% |
| Sodium | 38mg | 213mg | 8% |
| Polyunsaturated fat | 1.071g | 0.07g | 7% |
| Vitamin B3 | 1.447mg | 0.4mg | 7% |
| Choline | 18mg | 3% | |
| Fats | 1.64g | 0.2g | 2% |
| Net carbs | 40.69g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Saturated fat | 0.114g | 0.03g | 0% |
| Monounsaturated fat | 0.085g | 0.04g | 0% |
| Tryptophan | 0.263mg | 0.017mg | 0% |
| Threonine | 0.875mg | 0.083mg | 0% |
| Isoleucine | 1.287mg | 0.147mg | 0% |
| Leucine | 2.089mg | 0.13mg | 0% |
| Lysine | 1.674mg | 0.099mg | 0% |
| Methionine | 0.367mg | 0.019mg | 0% |
| Phenylalanine | 1.473mg | 0.11mg | 0% |
| Valine | 1.416mg | 0.11mg | 0% |
| Histidine | 0.706mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
143%
34%
Comparison summary
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Chard raw is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 175mg)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.