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  6. Black gram vs. Chinese broccoli

Black gram vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between black gram and chinese broccoli

  • Black gram has more copper, iron, fiber, magnesium, manganese, phosphorus, folate, and zinc; however, chinese broccoli has more vitamin A and vitamin C.
  • Black gram's daily need coverage for copper is 102% more.
  • Black gram has 15 times more magnesium than chinese broccoli. Black gram has 267mg of magnesium, while chinese broccoli has 18mg.
  • Black gram has a higher glycemic index than chinese broccoli.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Broccoli, chinese, cooked.

Infographic

Black gram vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +1383.3%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +276.6%
Contains more IronIron +1251.8%
Contains more CopperCopper +1508.2%
Contains more ZincZinc +759%
Contains more PhosphorusPhosphorus +824.4%
Contains more ManganeseManganese +478.4%
Contains more SeleniumSelenium +530.8%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +187.4%
Contains more Vitamin B2Vitamin B2 +74%
Contains more Vitamin B3Vitamin B3 +231.1%
Contains more Vitamin B5Vitamin B5 +469.8%
Contains more Vitamin B6Vitamin B6 +301.4%
Contains more FolateFolate +118.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Chinese broccoli DV% diff.
Copper 0.981mg 0.061mg 102%
Iron 7.57mg 0.56mg 88%
Vitamin K 84.8µg 71%
Fiber 18.3g 2.5g 63%
Magnesium 267mg 18mg 59%
Manganese 1.527mg 0.264mg 55%
Phosphorus 379mg 41mg 48%
Protein 25.21g 1.14g 48%
Vitamin C 0mg 28.2mg 31%
Folate 216µg 99µg 29%
Zinc 3.35mg 0.39mg 27%
Potassium 983mg 261mg 21%
Carbs 58.99g 3.81g 18%
Calories 341kcal 22kcal 16%
Vitamin B6 0.281mg 0.07mg 16%
Vitamin B5 0.906mg 0.159mg 15%
Vitamin B1 0.273mg 0.095mg 15%
Selenium 8.2µg 1.3µg 13%
Vitamin A 1µg 82µg 9%
Vitamin B2 0.254mg 0.146mg 8%
Vitamin B3 1.447mg 0.437mg 6%
Polyunsaturated fat 1.071g 0.33g 5%
Choline 25.3mg 5%
Calcium 138mg 100mg 4%
Vitamin E 0.48mg 3%
Sodium 38mg 7mg 1%
Fats 1.64g 0.72g 1%
Net carbs 40.69g 1.31g N/A
Sugar 0.84g N/A
Saturated fat 0.114g 0.11g 0%
Monounsaturated fat 0.085g 0.05g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2111.4%
Contains more FatsFats +127.8%
Contains more CarbsCarbs +1448.3%
Contains more OtherOther +325.3%
Contains more WaterWater +766.1%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +224.5%
~equal in Saturated fat ~0.11g

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.