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  6. Black gram vs. Cheese sandwich

Black gram vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between black gram and cheese sandwich?

  • Black gram is richer in copper, iron, fiber, magnesium, folate, zinc, and potassium, yet cheese sandwich is richer in selenium.
  • Black gram's daily need coverage for copper is 91% higher.
  • Black gram has 6 times more fiber than cheese sandwich. Black gram has 18.3g of fiber, while cheese sandwich has 3.1g.
  • Black gram contains less sodium.
  • Black gram has a lower glycemic index than cheese sandwich.

We used Mungo beans, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Black gram vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +394.4%
Contains more PotassiumPotassium +221.2%
Contains more IronIron +188.9%
Contains more CopperCopper +513.1%
Contains more ZincZinc +285.1%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +41%
Contains more CalciumCalcium +47.8%
Contains more SeleniumSelenium +196.3%
~equal in Phosphorus ~382mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more FolateFolate +237.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin B3Vitamin B3 +120.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.261mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Cheese sandwich DV% diff.
Copper 0.981mg 0.16mg 91%
Iron 7.57mg 2.62mg 62%
Fiber 18.3g 3.1g 61%
Polyunsaturated fat 1.071g 9.166g 54%
Magnesium 267mg 54mg 51%
Folate 216µg 64µg 38%
Fats 1.64g 25g 36%
Sodium 38mg 839mg 35%
Protein 25.21g 9.8g 31%
Selenium 8.2µg 24.3µg 29%
Monounsaturated fat 0.085g 10.351g 26%
Zinc 3.35mg 0.87mg 23%
Potassium 983mg 306mg 20%
Manganese 1.527mg 1.083mg 19%
Saturated fat 0.114g 4.129g 18%
Vitamin B2 0.254mg 0.427mg 13%
Vitamin B3 1.447mg 3.185mg 11%
Calories 341kcal 497kcal 8%
Vitamin B1 0.273mg 0.358mg 7%
Calcium 138mg 204mg 7%
Vitamin B5 0.906mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 1µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B6 0.281mg 0.261mg 2%
Carbs 58.99g 58.2g 0%
Net carbs 40.69g 55.1g N/A
Phosphorus 379mg 382mg 0%
Tryptophan 0.263mg 0.13mg 0%
Threonine 0.875mg 0.298mg 0%
Isoleucine 1.287mg 0.383mg 0%
Leucine 2.089mg 0.698mg 0%
Lysine 1.674mg 0.344mg 0%
Methionine 0.367mg 0.167mg 0%
Phenylalanine 1.473mg 0.472mg 0%
Valine 1.416mg 0.438mg 0%
Histidine 0.706mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +157.2%
Contains more WaterWater +237.5%
Contains more FatsFats +1424.4%
Contains more OtherOther +13.1%
~equal in Carbs ~58.2g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +12077.6%
Contains more Poly. FatPolyunsaturated fat +755.8%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.