Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Club sandwich

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

Compare

The main differences between black gram and club sandwich

  • Black gram has more copper, iron, fiber, magnesium, folate, phosphorus, and potassium; however, club sandwich has more selenium and vitamin B3.
  • Daily need coverage for copper for black gram is 99% higher.
  • Club sandwich has 15 times less fiber than black gram. Black gram has 18.3g of fiber, while club sandwich has 1.2g.
  • Black gram is lower in sodium.

Food types used in this article are Mungo beans, mature seeds, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Black gram vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +45.3%
Contains more PotassiumPotassium +335%
Contains more IronIron +452.6%
Contains more CopperCopper +1002.2%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +202.4%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more FolateFolate +596.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.826mg
~equal in Vitamin B6 ~0.296mg

All nutrients comparison - raw data values

Nutrient Black gram Club sandwich DV% diff.
Copper 0.981mg 0.089mg 99%
Iron 7.57mg 1.37mg 78%
Fiber 18.3g 1.2g 68%
Manganese 1.527mg 66%
Magnesium 267mg 32mg 56%
Folate 216µg 31µg 46%
Selenium 8.2µg 24.8µg 30%
Sodium 38mg 630mg 26%
Vitamin B3 1.447mg 5.575mg 26%
Phosphorus 379mg 215mg 23%
Potassium 983mg 226mg 22%
Vitamin B12 0µg 0.47µg 20%
Zinc 3.35mg 1.34mg 18%
Protein 25.21g 17.19g 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.114g 3.109g 14%
Carbs 58.99g 19.87g 13%
Fats 1.64g 8.05g 10%
Choline 47.8mg 9%
Vitamin B1 0.273mg 0.172mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 0.085g 2.949g 7%
Calories 341kcal 220kcal 6%
Polyunsaturated fat 1.071g 1.88g 5%
Vitamin B2 0.254mg 0.186mg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Vitamin A 1µg 35µg 4%
Calcium 138mg 95mg 4%
Vitamin B5 0.906mg 0.826mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.281mg 0.296mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 40.69g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0g 0.071g N/A
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%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +46.7%
Contains more CarbsCarbs +196.9%
Contains more OtherOther +41.8%
Contains more FatsFats +390.9%
Contains more WaterWater +386.3%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +3369.4%
Contains more Poly. FatPolyunsaturated fat +75.5%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.