Black gram vs. Cheese — In-Depth Nutrition Comparison
Compare
Important differences between black gram and cheese
- Black gram has more copper, iron, fiber, manganese, magnesium, and folate; however, cheese has more calcium, vitamin B12, and selenium.
- Black gram's daily need coverage for copper is 106% more.
- Black gram is lower in saturated fat.
- Black gram has a higher glycemic index than cheese.
The food varieties used in the comparison are Mungo beans, mature seeds, raw and Cheese, cheddar.
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.
| Contains more MagnesiumMagnesium | +888.9% |
| Contains more PotassiumPotassium | +1193.4% |
| Contains more IronIron | +5307.1% |
| Contains more CopperCopper | +3170% |
| Contains less SodiumSodium | -94.2% |
| Contains more ManganeseManganese | +5555.6% |
| Contains more CalciumCalcium | +414.5% |
| Contains more PhosphorusPhosphorus | +20.1% |
| Contains more SeleniumSelenium | +247.6% |
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 | +841.4% |
| Contains more Vitamin B3Vitamin B3 | +2352.5% |
| Contains more Vitamin B5Vitamin B5 | +121% |
| Contains more Vitamin B6Vitamin B6 | +325.8% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin AVitamin A | +32900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more CarbsCarbs | +1809.1% |
| Contains more FatsFats | +1931.1% |
| Contains more WaterWater | +242.8% |
| Contains more OtherOther | +10.4% |
~equal in
Protein
~22.87g
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
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +10777.6% |
| Contains more Poly. FatPolyunsaturated fat | +32.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.981mg | 0.03mg | 106% |
| Iron | 7.57mg | 0.14mg | 93% |
| Saturated fat | 0.114g | 18.867g | 85% |
| Fiber | 18.3g | 0g | 73% |
| Manganese | 1.527mg | 0.027mg | 65% |
| Magnesium | 267mg | 27mg | 57% |
| Calcium | 138mg | 710mg | 57% |
| Fats | 1.64g | 33.31g | 49% |
| Folate | 216µg | 27µg | 47% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Selenium | 8.2µg | 28.5µg | 37% |
| Vitamin A | 1µg | 330µg | 37% |
| Cholesterol | 0mg | 99mg | 33% |
| Potassium | 983mg | 76mg | 27% |
| Sodium | 38mg | 653mg | 27% |
| Monounsaturated fat | 0.085g | 9.246g | 23% |
| Vitamin B1 | 0.273mg | 0.029mg | 20% |
| Carbs | 58.99g | 3.09g | 19% |
| Vitamin B6 | 0.281mg | 0.066mg | 17% |
| Vitamin B2 | 0.254mg | 0.428mg | 13% |
| Phosphorus | 379mg | 455mg | 11% |
| Vitamin B5 | 0.906mg | 0.41mg | 10% |
| Vitamin B3 | 1.447mg | 0.059mg | 9% |
| Vitamin E | 0.71mg | 5% | |
| Protein | 25.21g | 22.87g | 5% |
| Choline | 16.5mg | 3% | |
| Calories | 341kcal | 404kcal | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Zinc | 3.35mg | 3.64mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin K | 2.4µg | 2% | |
| Polyunsaturated fat | 1.071g | 1.421g | 2% |
| Net carbs | 40.69g | 3.09g | N/A |
| Sugar | 0.48g | N/A | |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.263mg | 0.547mg | 0% |
| Threonine | 0.875mg | 1.044mg | 0% |
| Isoleucine | 1.287mg | 1.206mg | 0% |
| Leucine | 2.089mg | 1.939mg | 0% |
| Lysine | 1.674mg | 1.025mg | 0% |
| Methionine | 0.367mg | 0.547mg | 0% |
| Phenylalanine | 1.473mg | 1.074mg | 0% |
| Valine | 1.416mg | 1.404mg | 0% |
| Histidine | 0.706mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.01g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
35%
Minerals Daily Need Coverage Score
143%
79%
Comparison summary
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 18.753g)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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.