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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

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%

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 Cream 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 ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
143%
Black gram
21%
Cream cheese

Comparison summary

Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 20.099g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. 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.