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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

Black gram vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 4% 93%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
21% 29% 50%
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.
Black gram Chard raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Chard raw 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?

ok
ok
is better in case of low diet
Black gram Chard raw
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
185%
Chard raw
Minerals Daily Need Coverage Score
143%
Black gram
34%
Chard raw

Comparison summary

Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.084g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 175mg)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.