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  6. Black gram vs. Brunost

Black gram vs. Brunost — In-Depth Nutrition Comparison

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The main differences between Black gram and Brunost

  • Black gram has more Copper, Iron, Fiber, Manganese, Folate, and Magnesium, however, Brunost has more Vitamin B12, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Brunost is 101% higher.
  • Black gram is lower in Saturated Fat.

Food types used in this article are Mungo beans, mature seeds, raw and Cheese, gjetost.

Infographic

Black gram vs Brunost 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.
Black gram
Black gram
6
:
4
Brunost
Brunost
Contains more Iron +1355.8%
Contains more Magnesium +281.4%
Contains less Sodium -93.7%
Contains more Zinc +193.9%
Contains more Copper +1126.3%
Contains more Manganese +3717.5%
Contains more Calcium +189.9%
Contains more Phosphorus +17.2%
Contains more Potassium +43.3%
Contains more Selenium +76.8%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +1355.8%
Contains more Magnesium +281.4%
Contains less Sodium -93.7%
Contains more Zinc +193.9%
Contains more Copper +1126.3%
Contains more Manganese +3717.5%
Contains more Calcium +189.9%
Contains more Phosphorus +17.2%
Contains more Potassium +43.3%
Contains more Selenium +76.8%

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.
Black gram
Black gram
4
:
5
Brunost
Brunost
Contains more Vitamin B3 +78%
Contains more Folate +4220%
Contains more Vitamin A +4739.1%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +444.1%
Contains more Vitamin B5 +269.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.271
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin B3 +78%
Contains more Folate +4220%
Contains more Vitamin A +4739.1%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +444.1%
Contains more Vitamin B5 +269.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.271

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Brunost
Brunost
Contains more Protein +161.2%
Contains more Carbs +38.3%
Contains more Fats +1699.4%
Contains more Water +24.4%
Contains more Other +41.4%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +161.2%
Contains more Carbs +38.3%
Contains more Fats +1699.4%
Contains more Water +24.4%
Contains more Other +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Brunost
Brunost
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +14.2%
Contains more Monounsaturated Fat +9169.4%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +14.2%
Contains more Monounsaturated Fat +9169.4%

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 Brunost
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Brunost Opinion
Net carbs 40.69g 42.65g Brunost
Protein 25.21g 9.65g Black gram
Fats 1.64g 29.51g Brunost
Carbs 58.99g 42.65g Black gram
Calories 341kcal 466kcal Brunost
Fiber 18.3g 0g Black gram
Calcium 138mg 400mg Brunost
Iron 7.57mg 0.52mg Black gram
Magnesium 267mg 70mg Black gram
Phosphorus 379mg 444mg Brunost
Potassium 983mg 1409mg Brunost
Sodium 38mg 600mg Black gram
Zinc 3.35mg 1.14mg Black gram
Copper 0.981mg 0.08mg Black gram
Manganese 1.527mg 0.04mg Black gram
Selenium 8.2µg 14.5µg Brunost
Vitamin A 23IU 1113IU Brunost
Vitamin A RAE 1µg 334µg Brunost
Vitamin B1 0.273mg 0.315mg Brunost
Vitamin B2 0.254mg 1.382mg Brunost
Vitamin B3 1.447mg 0.813mg Black gram
Vitamin B5 0.906mg 3.351mg Brunost
Vitamin B6 0.281mg 0.271mg Black gram
Folate 216µg 5µg Black gram
Vitamin B12 0µg 2.42µg Brunost
Tryptophan 0.263mg 0.135mg Black gram
Threonine 0.875mg 0.393mg Black gram
Isoleucine 1.287mg 0.519mg Black gram
Leucine 2.089mg 0.992mg Black gram
Lysine 1.674mg 0.814mg Black gram
Methionine 0.367mg 0.318mg Black gram
Phenylalanine 1.473mg 0.54mg Black gram
Valine 1.416mg 0.765mg Black gram
Histidine 0.706mg 0.293mg Black gram
Cholesterol 0mg 94mg Black gram
Saturated Fat 0.114g 19.16g Black gram
Monounsaturated Fat 0.085g 7.879g Brunost
Polyunsaturated fat 1.071g 0.938g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
87%
Brunost
Minerals Daily Need Coverage Score
143%
Black gram
72%
Brunost

Comparison summary

Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 562mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 19.046g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.