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Black gram vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Black gram and Chickpeas

  • The amount of Copper, Iron, Magnesium, Fiber, Phosphorus, Manganese, Potassium, Zinc, Vitamin B2, and Vitamin B1 in Black gram is higher than in Chickpeas.
  • Black gram covers your daily Copper needs 70% more than Chickpeas.
  • Chickpeas has 6 times less Magnesium than Black gram. Black gram has 267mg of Magnesium, while Chickpeas has 48mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Chickpeas 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.
Contains more Calcium +181.6%
Contains more Iron +161.9%
Contains more Magnesium +456.3%
Contains more Phosphorus +125.6%
Contains more Potassium +237.8%
Contains more Zinc +119%
Contains more Copper +178.7%
Contains more Manganese +48.3%
Contains more Selenium +121.6%
Contains less Sodium -81.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +181.6%
Contains more Iron +161.9%
Contains more Magnesium +456.3%
Contains more Phosphorus +125.6%
Contains more Potassium +237.8%
Contains more Zinc +119%
Contains more Copper +178.7%
Contains more Manganese +48.3%
Contains more Selenium +121.6%
Contains less Sodium -81.6%

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.
:
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +303.2%
Contains more Vitamin B3 +175.1%
Contains more Vitamin B5 +216.8%
Contains more Vitamin B6 +102.2%
Contains more Folate +25.6%
Contains more Vitamin A +17.4%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +303.2%
Contains more Vitamin B3 +175.1%
Contains more Vitamin B5 +216.8%
Contains more Vitamin B6 +102.2%
Contains more Folate +25.6%
Contains more Vitamin A +17.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +184.5%
Contains more Carbs +115.1%
Contains more Other +265.2%
Contains more Fats +57.9%
Contains more Water +457.5%
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +184.5%
Contains more Carbs +115.1%
Contains more Other +265.2%
Contains more Fats +57.9%
Contains more Water +457.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +585.9%
Equal in Polyunsaturated fat - 1.156
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +585.9%
Equal in Polyunsaturated fat - 1.156

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

All nutrients comparison - raw data values

Nutrient Black gram Chickpeas Opinion
Net carbs 40.69g 19.82g Black gram
Protein 25.21g 8.86g Black gram
Fats 1.64g 2.59g Chickpeas
Carbs 58.99g 27.42g Black gram
Calories 341kcal 164kcal Black gram
Sugar 4.8g Black gram
Fiber 18.3g 7.6g Black gram
Calcium 138mg 49mg Black gram
Iron 7.57mg 2.89mg Black gram
Magnesium 267mg 48mg Black gram
Phosphorus 379mg 168mg Black gram
Potassium 983mg 291mg Black gram
Sodium 38mg 7mg Chickpeas
Zinc 3.35mg 1.53mg Black gram
Copper 0.981mg 0.352mg Black gram
Manganese 1.527mg 1.03mg Black gram
Selenium 8.2µg 3.7µg Black gram
Vitamin A 23IU 27IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.273mg 0.116mg Black gram
Vitamin B2 0.254mg 0.063mg Black gram
Vitamin B3 1.447mg 0.526mg Black gram
Vitamin B5 0.906mg 0.286mg Black gram
Vitamin B6 0.281mg 0.139mg Black gram
Folate 216µg 172µg Black gram
Vitamin K 4µg Chickpeas
Tryptophan 0.263mg 0.085mg Black gram
Threonine 0.875mg 0.329mg Black gram
Isoleucine 1.287mg 0.38mg Black gram
Leucine 2.089mg 0.631mg Black gram
Lysine 1.674mg 0.593mg Black gram
Methionine 0.367mg 0.116mg Black gram
Phenylalanine 1.473mg 0.475mg Black gram
Valine 1.416mg 0.372mg Black gram
Histidine 0.706mg 0.244mg Black gram
Saturated Fat 0.114g 0.269g Black gram
Monounsaturated Fat 0.085g 0.583g Chickpeas
Polyunsaturated fat 1.071g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Chickpeas
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
21%
Chickpeas
Minerals Daily Need Coverage Score
143%
Black gram
57%
Chickpeas

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 7)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.155g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.