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  6. Black gram vs. Cream cheese

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

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Significant differences between black gram and cream cheese

  • The amount of copper, iron, fiber, manganese, magnesium, folate, phosphorus, and zinc in black gram is higher than in cream cheese.
  • Black gram covers your daily copper needs 107% more than cream cheese.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Cheese, cream.

Infographic

Black gram vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +2866.7%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +6781.8%
Contains more CopperCopper +5350%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +254.2%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +13781.8%
~equal in Selenium ~8.6µg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +1087%
Contains more Vitamin B3Vitamin B3 +1490.1%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +401.8%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Black gram Cream cheese DV% diff.
Copper 0.981mg 0.018mg 107%
Iron 7.57mg 0.11mg 93%
Saturated fat 0.114g 20.213g 91%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.011mg 66%
Magnesium 267mg 9mg 61%
Folate 216µg 9µg 52%
Fats 1.64g 34.44g 50%
Phosphorus 379mg 107mg 39%
Protein 25.21g 6.15g 38%
Cholesterol 0mg 101mg 34%
Vitamin A 1µg 308µg 34%
Zinc 3.35mg 0.5mg 26%
Potassium 983mg 132mg 25%
Monounsaturated fat 0.085g 8.907g 22%
Vitamin B1 0.273mg 0.023mg 21%
Carbs 58.99g 5.52g 18%
Vitamin B6 0.281mg 0.056mg 17%
Sodium 38mg 314mg 12%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 1.447mg 0.091mg 8%
Vitamin B5 0.906mg 0.517mg 8%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Calcium 138mg 97mg 4%
Polyunsaturated fat 1.071g 1.483g 3%
Vitamin B2 0.254mg 0.23mg 2%
Vitamin K 2.1µg 2%
Selenium 8.2µg 8.6µg 1%
Calories 341kcal 350kcal 0%
Net carbs 40.69g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.263mg 0.069mg 0%
Threonine 0.875mg 0.233mg 0%
Isoleucine 1.287mg 0.324mg 0%
Leucine 2.089mg 0.657mg 0%
Lysine 1.674mg 0.567mg 0%
Methionine 0.367mg 0.191mg 0%
Phenylalanine 1.473mg 0.291mg 0%
Valine 1.416mg 0.395mg 0%
Histidine 0.706mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +309.9%
Contains more CarbsCarbs +968.7%
Contains more OtherOther +164.6%
Contains more FatsFats +2000%
Contains more WaterWater +387.2%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10378.8%
Contains more Poly. FatPolyunsaturated fat +38.5%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.