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  6. Black gram vs. Cocoa solids

Black gram vs. Cocoa solids — In-Depth Nutrition Comparison

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How are black gram and cocoa solids different?

  • Black gram is richer in folate and vitamin B1, while cocoa solids are higher in copper, manganese, iron, fiber, magnesium, phosphorus, and zinc.
  • Cocoa solids cover your daily need for copper, 312% more than black gram.
  • Black gram contains 7 times more folate than cocoa solids. Black gram contains 216µg of folate, while cocoa solids contain 32µg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index (43) than cocoa solids (24).

Mungo beans, mature seeds, raw and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Black gram vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +86.9%
Contains more PotassiumPotassium +55%
Contains more IronIron +83.1%
Contains more CopperCopper +286.1%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +93.7%
Contains less SodiumSodium -44.7%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +74.4%
~equal in Calcium ~128mg

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B5Vitamin B5 +256.7%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more FolateFolate +575%
Contains more Vitamin B3Vitamin B3 +51%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.241mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Cocoa solids DV% diff.
Copper 0.981mg 3.788mg 312%
Manganese 1.527mg 3.837mg 100%
Iron 7.57mg 13.86mg 79%
Fiber 18.3g 37g 75%
Caffeine 230mg 58%
Magnesium 267mg 499mg 55%
Phosphorus 379mg 734mg 51%
Folate 216µg 32µg 46%
Saturated fat 0.114g 8.07g 36%
Zinc 3.35mg 6.81mg 31%
Fats 1.64g 13.7g 19%
Potassium 983mg 1524mg 16%
Vitamin B1 0.273mg 0.078mg 16%
Vitamin B5 0.906mg 0.254mg 13%
Vitamin B6 0.281mg 0.118mg 13%
Selenium 8.2µg 14.3µg 11%
Monounsaturated fat 0.085g 4.57g 11%
Protein 25.21g 19.6g 11%
Calories 341kcal 228kcal 6%
Vitamin B3 1.447mg 2.185mg 5%
Polyunsaturated fat 1.071g 0.44g 4%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Calcium 138mg 128mg 1%
Vitamin E 0.1mg 1%
Vitamin B2 0.254mg 0.241mg 1%
Sodium 38mg 21mg 1%
Carbs 58.99g 57.9g 0%
Net carbs 40.69g 20.9g N/A
Sugar 1.75g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.293mg 0%
Threonine 0.875mg 0.776mg 0%
Isoleucine 1.287mg 0.76mg 0%
Leucine 2.089mg 1.189mg 0%
Lysine 1.674mg 0.983mg 0%
Methionine 0.367mg 0.202mg 0%
Phenylalanine 1.473mg 0.941mg 0%
Valine 1.416mg 1.177mg 0%
Histidine 0.706mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more ProteinProtein +28.6%
Contains more WaterWater +260%
Contains more FatsFats +735.4%
Contains more OtherOther +72.6%
~equal in Carbs ~57.9g

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +143.4%
Contains more Mono. FatMonounsaturated fat +5276.5%

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.