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Black gram vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between black gram and coconut?

  • Black gram is richer than coconut in iron, copper, magnesium, folate, phosphorus, fiber, zinc, potassium, and vitamin B2.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Black gram has 13 times more vitamin B2 than coconut. While black gram has 0.254mg of vitamin B2, coconut has only 0.02mg.
  • The amount of saturated fat in black gram is lower.
  • The glycemic index of black gram is lower.

We used Mungo beans, mature seeds, raw and Nuts, coconut meat, raw types in this article.

Infographic

Black gram vs Coconut 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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +176.1%
Contains more IronIron +211.5%
Contains more CopperCopper +125.5%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +235.4%
Contains less SodiumSodium -47.4%
Contains more SeleniumSelenium +23.2%
~equal in Manganese ~1.5mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +313.6%
Contains more Vitamin B2Vitamin B2 +1170%
Contains more Vitamin B3Vitamin B3 +168%
Contains more Vitamin B5Vitamin B5 +202%
Contains more Vitamin B6Vitamin B6 +420.4%
Contains more FolateFolate +730.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +657.1%
Contains more CarbsCarbs +287.3%
Contains more OtherOther +250%
Contains more FatsFats +1942.1%
Contains more WaterWater +335.1%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains more Mono. FatMonounsaturated fat +1576.5%

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 Coconut
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Coconut DV% diff.
Saturated fat 0.114g 29.698g 134%
Iron 7.57mg 2.43mg 64%
Copper 0.981mg 0.435mg 61%
Magnesium 267mg 32mg 56%
Fats 1.64g 33.49g 49%
Folate 216µg 26µg 48%
Protein 25.21g 3.33g 44%
Phosphorus 379mg 113mg 38%
Fiber 18.3g 9g 37%
Zinc 3.35mg 1.1mg 20%
Vitamin B2 0.254mg 0.02mg 18%
Potassium 983mg 356mg 18%
Vitamin B1 0.273mg 0.066mg 17%
Vitamin B6 0.281mg 0.054mg 17%
Carbs 58.99g 15.23g 15%
Calcium 138mg 14mg 12%
Vitamin B5 0.906mg 0.3mg 12%
Vitamin B3 1.447mg 0.54mg 6%
Polyunsaturated fat 1.071g 0.366g 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.085g 1.425g 3%
Selenium 8.2µg 10.1µg 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 341kcal 354kcal 1%
Manganese 1.527mg 1.5mg 1%
Sodium 38mg 20mg 1%
Net carbs 40.69g 6.23g N/A
Sugar 6.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.263mg 0.039mg 0%
Threonine 0.875mg 0.121mg 0%
Isoleucine 1.287mg 0.131mg 0%
Leucine 2.089mg 0.247mg 0%
Lysine 1.674mg 0.147mg 0%
Methionine 0.367mg 0.062mg 0%
Phenylalanine 1.473mg 0.169mg 0%
Valine 1.416mg 0.202mg 0%
Histidine 0.706mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
8%
Coconut
Minerals Daily Need Coverage Score
143%
Black gram
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 29.584g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 16)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.1)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.