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  6. Black gram vs. Romano cheese

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

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Differences between Black gram and Romano cheese

  • Black gram has more Copper, Iron, Fiber, Manganese, Magnesium, and Folate, while Romano cheese has more Calcium, and Phosphorus.
  • Black gram's daily need coverage for Copper is 106% higher.
  • The amount of Sodium in Black gram is lower.

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

Infographic

Black gram vs Romano 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.
Black gram
Black gram
7
:
3
Romano cheese
Romano cheese
Contains more Iron +883.1%
Contains more Magnesium +551.2%
Contains more Potassium +1043%
Contains less Sodium -97.3%
Contains more Zinc +29.8%
Contains more Copper +3170%
Contains more Manganese +7535%
Contains more Calcium +671%
Contains more Phosphorus +100.5%
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%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +883.1%
Contains more Magnesium +551.2%
Contains more Potassium +1043%
Contains less Sodium -97.3%
Contains more Zinc +29.8%
Contains more Copper +3170%
Contains more Manganese +7535%
Contains more Calcium +671%
Contains more Phosphorus +100.5%
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
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +637.8%
Contains more Vitamin B3 +1779.2%
Contains more Vitamin B5 +113.7%
Contains more Vitamin B6 +230.6%
Contains more Folate +2985.7%
Contains more Vitamin A +1704.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.7%
Contains more Vitamin B12 +∞%
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +637.8%
Contains more Vitamin B3 +1779.2%
Contains more Vitamin B5 +113.7%
Contains more Vitamin B6 +230.6%
Contains more Folate +2985.7%
Contains more Vitamin A +1704.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +45.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Romano cheese
Romano cheese
Contains more Carbs +1525.1%
Contains more Protein +26.1%
Contains more Fats +1542.7%
Contains more Water +186.2%
Contains more Other +100%
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +1525.1%
Contains more Protein +26.1%
Contains more Fats +1542.7%
Contains more Water +186.2%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -99.3%
Contains more Polyunsaturated fat +80.6%
Contains more Monounsaturated Fat +9121.2%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.3%
Contains more Polyunsaturated fat +80.6%
Contains more Monounsaturated Fat +9121.2%

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

All nutrients comparison - raw data values

Nutrient Black gram Romano cheese Opinion
Net carbs 40.69g 3.63g Black gram
Protein 25.21g 31.8g Romano cheese
Fats 1.64g 26.94g Romano cheese
Carbs 58.99g 3.63g Black gram
Calories 341kcal 387kcal Romano cheese
Sugar 0.73g Black gram
Fiber 18.3g 0g Black gram
Calcium 138mg 1064mg Romano cheese
Iron 7.57mg 0.77mg Black gram
Magnesium 267mg 41mg Black gram
Phosphorus 379mg 760mg Romano cheese
Potassium 983mg 86mg Black gram
Sodium 38mg 1433mg Black gram
Zinc 3.35mg 2.58mg Black gram
Copper 0.981mg 0.03mg Black gram
Manganese 1.527mg 0.02mg Black gram
Selenium 8.2µg 14.5µg Romano cheese
Vitamin A 23IU 415IU Romano cheese
Vitamin A RAE 1µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.273mg 0.037mg Black gram
Vitamin B2 0.254mg 0.37mg Romano cheese
Vitamin B3 1.447mg 0.077mg Black gram
Vitamin B5 0.906mg 0.424mg Black gram
Vitamin B6 0.281mg 0.085mg Black gram
Folate 216µg 7µg Black gram
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.263mg 0.429mg Romano cheese
Threonine 0.875mg 1.171mg Romano cheese
Isoleucine 1.287mg 1.685mg Romano cheese
Leucine 2.089mg 3.071mg Romano cheese
Lysine 1.674mg 2.941mg Romano cheese
Methionine 0.367mg 0.852mg Romano cheese
Phenylalanine 1.473mg 1.71mg Romano cheese
Valine 1.416mg 2.183mg Romano cheese
Histidine 0.706mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Black gram
Saturated Fat 0.114g 17.115g Black gram
Monounsaturated Fat 0.085g 7.838g Romano cheese
Polyunsaturated fat 1.071g 0.593g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Romano cheese
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
28%
Romano cheese
Minerals Daily Need Coverage Score
143%
Black gram
106%
Romano cheese

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1395mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 17.001g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $3.1)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.