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  6. Black gram vs. Chestnut

Black gram vs. Chestnut — In-Depth Nutrition Comparison

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The main differences between black gram and chestnut

  • Black gram has more iron, copper, magnesium, folate, phosphorus, manganese, zinc, vitamin B5, and vitamin B2; however, chestnut has more vitamin C.
  • Daily need coverage for iron for black gram is 73% higher.
  • Chestnut has 13 times less zinc than black gram. Black gram has 3.35mg of zinc, while chestnut has 0.25mg.
  • Chestnut has a higher glycemic index than black gram.

Food types used in this article are Mungo beans, mature seeds, raw and Nuts, chestnuts, european, boiled, and steamed.

Infographic

Black gram vs Chestnut 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% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +394.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +337.6%
Contains more CopperCopper +107.8%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +282.8%
Contains more ManganeseManganese +78.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28.9%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +144.2%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +186.7%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +468.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Chestnut DV% diff.
Fiber 18.3g 73%
Iron 7.57mg 1.73mg 73%
Copper 0.981mg 0.472mg 57%
Magnesium 267mg 54mg 51%
Protein 25.21g 2g 46%
Folate 216µg 38µg 45%
Phosphorus 379mg 99mg 40%
Vitamin C 0mg 26.7mg 30%
Manganese 1.527mg 0.854mg 29%
Zinc 3.35mg 0.25mg 28%
Selenium 8.2µg 15%
Vitamin B5 0.906mg 0.316mg 12%
Vitamin B2 0.254mg 0.104mg 12%
Calories 341kcal 131kcal 11%
Vitamin B1 0.273mg 0.148mg 10%
Carbs 58.99g 27.76g 10%
Calcium 138mg 46mg 9%
Potassium 983mg 715mg 8%
Polyunsaturated fat 1.071g 0.545g 4%
Vitamin B3 1.447mg 0.731mg 4%
Vitamin B6 0.281mg 0.233mg 4%
Monounsaturated fat 0.085g 0.476g 1%
Saturated fat 0.114g 0.26g 1%
Fats 1.64g 1.38g 0%
Net carbs 40.69g 27.76g N/A
Sodium 38mg 27mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.263mg 0.022mg 0%
Threonine 0.875mg 0.071mg 0%
Isoleucine 1.287mg 0.079mg 0%
Leucine 2.089mg 0.118mg 0%
Lysine 1.674mg 0.118mg 0%
Methionine 0.367mg 0.047mg 0%
Phenylalanine 1.473mg 0.084mg 0%
Valine 1.416mg 0.112mg 0%
Histidine 0.706mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +1160.5%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +373.2%
Contains more WaterWater +531%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +96.5%
Contains more Mono. FatMonounsaturated fat +460%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.