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  6. Black gram vs. Port Salut

Black gram vs. Port Salut — In-Depth Nutrition Comparison

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What are the differences between black gram and port Salut?

  • Black gram is higher in copper, iron, fiber, manganese, magnesium, and folate, yet port Salut is higher in vitamin B12 and calcium.
  • Black gram's daily need coverage for copper is 107% more.
  • The amount of saturated fat in black gram is lower.
  • The glycemic index of port Salut is lower.

We used Mungo beans, mature seeds, raw and Cheese, port de salut types in this article.

Infographic

Black gram vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +1012.5%
Contains more PotassiumPotassium +622.8%
Contains more IronIron +1660.5%
Contains more CopperCopper +4359.1%
Contains more ZincZinc +28.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +13781.8%
Contains more CalciumCalcium +371%
Contains more SeleniumSelenium +76.8%
~equal in Phosphorus ~360mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B3Vitamin B3 +2311.7%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +430.2%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +31400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.24mg

All nutrients comparison - raw data values

Nutrient Black gram Port Salut DV% diff.
Copper 0.981mg 0.022mg 107%
Iron 7.57mg 0.43mg 89%
Saturated fat 0.114g 16.691g 75%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.011mg 66%
Vitamin B12 0µg 1.5µg 63%
Magnesium 267mg 24mg 58%
Calcium 138mg 650mg 51%
Folate 216µg 18µg 50%
Fats 1.64g 28.2g 41%
Cholesterol 0mg 123mg 41%
Vitamin A 1µg 315µg 35%
Potassium 983mg 136mg 25%
Monounsaturated fat 0.085g 9.338g 23%
Sodium 38mg 534mg 22%
Vitamin B1 0.273mg 0.014mg 22%
Carbs 58.99g 0.57g 19%
Vitamin B6 0.281mg 0.053mg 18%
Vitamin B5 0.906mg 0.21mg 14%
Selenium 8.2µg 14.5µg 11%
Vitamin B3 1.447mg 0.06mg 9%
Zinc 3.35mg 2.6mg 7%
Vitamin D 0µg 0.5µg 3%
Protein 25.21g 23.78g 3%
Choline 15.4mg 3%
Vitamin D 0IU 21IU 3%
Phosphorus 379mg 360mg 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 1.071g 0.729g 2%
Vitamin K 2.4µg 2%
Calories 341kcal 352kcal 1%
Vitamin B2 0.254mg 0.24mg 1%
Net carbs 40.69g 0.57g N/A
Sugar 0.57g N/A
Tryptophan 0.263mg 0.343mg 0%
Threonine 0.875mg 0.876mg 0%
Isoleucine 1.287mg 1.446mg 0%
Leucine 2.089mg 2.482mg 0%
Lysine 1.674mg 1.987mg 0%
Methionine 0.367mg 0.734mg 0%
Phenylalanine 1.473mg 1.323mg 0%
Valine 1.416mg 1.707mg 0%
Histidine 0.706mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +10249.1%
Contains more OtherOther +68%
Contains more FatsFats +1619.5%
Contains more WaterWater +320.8%
~equal in Protein ~23.78g

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +46.9%
Contains more Mono. FatMonounsaturated fat +10885.9%

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.