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  6. Black gram vs. Chickpeas

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 have 6 times less magnesium than black gram. Black gram has 267mg of magnesium, while chickpeas have 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.
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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +456.3%
Contains more CalciumCalcium +181.6%
Contains more PotassiumPotassium +237.8%
Contains more IronIron +161.9%
Contains more CopperCopper +178.7%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +125.6%
Contains more ManganeseManganese +48.3%
Contains more SeleniumSelenium +121.6%
Contains less SodiumSodium -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.
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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +303.2%
Contains more Vitamin B3Vitamin B3 +175.1%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more FolateFolate +25.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Chickpeas DV% diff.
Copper 0.981mg 0.352mg 70%
Iron 7.57mg 2.89mg 59%
Magnesium 267mg 48mg 52%
Fiber 18.3g 7.6g 43%
Protein 25.21g 8.86g 33%
Phosphorus 379mg 168mg 30%
Manganese 1.527mg 1.03mg 22%
Potassium 983mg 291mg 20%
Zinc 3.35mg 1.53mg 17%
Vitamin B2 0.254mg 0.063mg 15%
Vitamin B1 0.273mg 0.116mg 13%
Vitamin B5 0.906mg 0.286mg 12%
Folate 216µg 172µg 11%
Vitamin B6 0.281mg 0.139mg 11%
Carbs 58.99g 27.42g 11%
Calories 341kcal 164kcal 9%
Calcium 138mg 49mg 9%
Selenium 8.2µg 3.7µg 8%
Choline 42.8mg 8%
Vitamin B3 1.447mg 0.526mg 6%
Vitamin K 4µg 3%
Vitamin E 0.35mg 2%
Saturated fat 0.114g 0.269g 1%
Polyunsaturated fat 1.071g 1.156g 1%
Sodium 38mg 7mg 1%
Vitamin C 0mg 1.3mg 1%
Fats 1.64g 2.59g 1%
Monounsaturated fat 0.085g 0.583g 1%
Net carbs 40.69g 19.82g N/A
Sugar 4.8g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.263mg 0.085mg 0%
Threonine 0.875mg 0.329mg 0%
Isoleucine 1.287mg 0.38mg 0%
Leucine 2.089mg 0.631mg 0%
Lysine 1.674mg 0.593mg 0%
Methionine 0.367mg 0.116mg 0%
Phenylalanine 1.473mg 0.475mg 0%
Valine 1.416mg 0.372mg 0%
Histidine 0.706mg 0.244mg 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
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 ProteinProtein +184.5%
Contains more CarbsCarbs +115.1%
Contains more OtherOther +265.2%
Contains more FatsFats +57.9%
Contains more WaterWater +457.5%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -57.6%
Contains more Mono. FatMonounsaturated fat +585.9%
~equal in Polyunsaturated fat ~1.156g

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.