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. Coconut

Black gram vs. Coconut — In-Depth Nutrition Comparison

Compare

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.

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.
Black gram
Black gram
8
:
2
Coconut
Coconut
Contains more Calcium +885.7%
Contains more Iron +211.5%
Contains more Magnesium +734.4%
Contains more Phosphorus +235.4%
Contains more Potassium +176.1%
Contains more Zinc +204.5%
Contains more Copper +125.5%
Contains less Sodium -47.4%
Contains more Selenium +23.2%
Equal in Manganese - 1.5
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +885.7%
Contains more Iron +211.5%
Contains more Magnesium +734.4%
Contains more Phosphorus +235.4%
Contains more Potassium +176.1%
Contains more Zinc +204.5%
Contains more Copper +125.5%
Contains less Sodium -47.4%
Contains more Selenium +23.2%
Equal in Manganese - 1.5

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.
Black gram
Black gram
7
:
3
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.6%
Contains more Vitamin B2 +1170%
Contains more Vitamin B3 +168%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +420.4%
Contains more Folate +730.8%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +313.6%
Contains more Vitamin B2 +1170%
Contains more Vitamin B3 +168%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +420.4%
Contains more Folate +730.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Coconut
Coconut
Contains more Protein +657.1%
Contains more Carbs +287.3%
Contains more Other +250%
Contains more Fats +1942.1%
Contains more Water +335.1%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Coconut
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 Protein +657.1%
Contains more Carbs +287.3%
Contains more Other +250%
Contains more Fats +1942.1%
Contains more Water +335.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Coconut
Coconut
Contains less Saturated Fat -99.6%
Contains more Polyunsaturated fat +192.6%
Contains more Monounsaturated Fat +1576.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.6%
Contains more Polyunsaturated fat +192.6%
Contains more Monounsaturated 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Coconut Opinion
Net carbs 40.69g 6.23g Black gram
Protein 25.21g 3.33g Black gram
Fats 1.64g 33.49g Coconut
Carbs 58.99g 15.23g Black gram
Calories 341kcal 354kcal Coconut
Sugar 6.23g Black gram
Fiber 18.3g 9g Black gram
Calcium 138mg 14mg Black gram
Iron 7.57mg 2.43mg Black gram
Magnesium 267mg 32mg Black gram
Phosphorus 379mg 113mg Black gram
Potassium 983mg 356mg Black gram
Sodium 38mg 20mg Coconut
Zinc 3.35mg 1.1mg Black gram
Copper 0.981mg 0.435mg Black gram
Manganese 1.527mg 1.5mg Black gram
Selenium 8.2µg 10.1µg Coconut
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.273mg 0.066mg Black gram
Vitamin B2 0.254mg 0.02mg Black gram
Vitamin B3 1.447mg 0.54mg Black gram
Vitamin B5 0.906mg 0.3mg Black gram
Vitamin B6 0.281mg 0.054mg Black gram
Folate 216µg 26µg Black gram
Vitamin K 0.2µg Coconut
Tryptophan 0.263mg 0.039mg Black gram
Threonine 0.875mg 0.121mg Black gram
Isoleucine 1.287mg 0.131mg Black gram
Leucine 2.089mg 0.247mg Black gram
Lysine 1.674mg 0.147mg Black gram
Methionine 0.367mg 0.062mg Black gram
Phenylalanine 1.473mg 0.169mg Black gram
Valine 1.416mg 0.202mg Black gram
Histidine 0.706mg 0.077mg Black gram
Saturated Fat 0.114g 29.698g Black gram
Monounsaturated Fat 0.085g 1.425g Coconut
Polyunsaturated fat 1.071g 0.366g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
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 is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.