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  6. Black gram vs. Cottage cheese

Black gram vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on the differences between black gram and cottage cheese

  • Cottage cheese has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram covers your daily copper needs 106% more than cottage cheese.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Black gram vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +66.3%
Contains more PotassiumPotassium +845.2%
Contains more IronIron +10714.3%
Contains more CopperCopper +3282.8%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +138.4%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +76250%
Contains more SeleniumSelenium +18.3%

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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +911.1%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +1361.6%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin B6Vitamin B6 +510.9%
Contains more FolateFolate +1700%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Cottage cheese DV% diff.
Copper 0.981mg 0.029mg 106%
Iron 7.57mg 0.07mg 94%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.002mg 66%
Magnesium 267mg 8mg 62%
Folate 216µg 12µg 51%
Phosphorus 379mg 159mg 31%
Protein 25.21g 11.12g 28%
Zinc 3.35mg 0.4mg 27%
Potassium 983mg 104mg 26%
Vitamin B1 0.273mg 0.027mg 21%
Carbs 58.99g 3.38g 19%
Vitamin B12 0µg 0.43µg 18%
Vitamin B6 0.281mg 0.046mg 18%
Sodium 38mg 364mg 14%
Calories 341kcal 98kcal 12%
Vitamin B3 1.447mg 0.099mg 8%
Saturated fat 0.114g 1.718g 7%
Vitamin B2 0.254mg 0.163mg 7%
Vitamin B5 0.906mg 0.557mg 7%
Calcium 138mg 83mg 6%
Cholesterol 0mg 17mg 6%
Polyunsaturated fat 1.071g 0.123g 6%
Vitamin A 1µg 37µg 4%
Fats 1.64g 4.3g 4%
Choline 18.4mg 3%
Selenium 8.2µg 9.7µg 3%
Monounsaturated fat 0.085g 0.778g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.08mg 1%
Net carbs 40.69g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.263mg 0.147mg 0%
Threonine 0.875mg 0.5mg 0%
Isoleucine 1.287mg 0.591mg 0%
Leucine 2.089mg 1.116mg 0%
Lysine 1.674mg 0.934mg 0%
Methionine 0.367mg 0.269mg 0%
Phenylalanine 1.473mg 0.577mg 0%
Valine 1.416mg 0.748mg 0%
Histidine 0.706mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +126.7%
Contains more CarbsCarbs +1645.3%
Contains more OtherOther +138.3%
Contains more FatsFats +162.2%
Contains more WaterWater +638.8%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +770.7%
Contains more Mono. FatMonounsaturated fat +815.3%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.