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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.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of black gram is 43.

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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +551.2%
Contains more PotassiumPotassium +1043%
Contains more IronIron +883.1%
Contains more CopperCopper +3170%
Contains more ZincZinc +29.8%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7535%
Contains more CalciumCalcium +671%
Contains more PhosphorusPhosphorus +100.5%
Contains more SeleniumSelenium +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.
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +637.8%
Contains more Vitamin B3Vitamin B3 +1779.2%
Contains more Vitamin B5Vitamin B5 +113.7%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more FolateFolate +2985.7%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Romano cheese DV% diff.
Copper 0.981mg 0.03mg 106%
Calcium 138mg 1064mg 93%
Iron 7.57mg 0.77mg 85%
Saturated fat 0.114g 17.115g 77%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.02mg 66%
Sodium 38mg 1433mg 61%
Magnesium 267mg 41mg 54%
Phosphorus 379mg 760mg 54%
Folate 216µg 7µg 52%
Vitamin B12 0µg 1.12µg 47%
Fats 1.64g 26.94g 39%
Cholesterol 0mg 104mg 35%
Potassium 983mg 86mg 26%
Vitamin B1 0.273mg 0.037mg 20%
Monounsaturated fat 0.085g 7.838g 19%
Carbs 58.99g 3.63g 18%
Vitamin B6 0.281mg 0.085mg 15%
Protein 25.21g 31.8g 13%
Selenium 8.2µg 14.5µg 11%
Vitamin A 1µg 96µg 11%
Vitamin B5 0.906mg 0.424mg 10%
Vitamin B3 1.447mg 0.077mg 9%
Vitamin B2 0.254mg 0.37mg 9%
Zinc 3.35mg 2.58mg 7%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 1.071g 0.593g 3%
Choline 15.4mg 3%
Calories 341kcal 387kcal 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 40.69g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.263mg 0.429mg 0%
Threonine 0.875mg 1.171mg 0%
Isoleucine 1.287mg 1.685mg 0%
Leucine 2.089mg 3.071mg 0%
Lysine 1.674mg 2.941mg 0%
Methionine 0.367mg 0.852mg 0%
Phenylalanine 1.473mg 1.71mg 0%
Valine 1.416mg 2.183mg 0%
Histidine 0.706mg 1.231mg 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
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 CarbsCarbs +1525.1%
Contains more ProteinProtein +26.1%
Contains more FatsFats +1542.7%
Contains more WaterWater +186.2%
Contains more OtherOther +100%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +80.6%
Contains more Mono. FatMonounsaturated fat +9121.2%

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.