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Black gram vs. Cheese — In-Depth Nutrition Comparison

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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

Black gram vs Cheese 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%
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
~equal in Zinc ~3.64mg

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%
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +∞%
~equal in Vitamin C ~0mg

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
Cheese
3
23% 33% 3% 37% 4%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Cheese
2
64% 31% 5%
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.
Black gram Cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cheese 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?

ok
ok
is better in case of low diet
Black gram Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
143%
Black gram
79%
Cheese

Comparison summary

Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 18.753g)
Which food is cheaper?
Black gram
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.