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  6. Black gram vs. Coconut milk

Black gram vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between black gram and coconut milk

  • The amount of copper, iron, fiber, magnesium, folate, phosphorus, manganese, zinc, and potassium in black gram is higher than in coconut milk.
  • Coconut milk covers your daily saturated fat needs 105% more than black gram.
  • Coconut milk has 14 times less folate than black gram. Black gram has 216µg of folate, while coconut milk has 16µg.
  • Black gram contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Black gram vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +621.6%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +273.8%
Contains more IronIron +361.6%
Contains more CopperCopper +268.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +279%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +32.3%
Contains less SodiumSodium -60.5%

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.
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +90.4%
Contains more Vitamin B5Vitamin B5 +395.1%
Contains more Vitamin B6Vitamin B6 +751.5%
Contains more FolateFolate +1250%
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +1000.9%
Contains more CarbsCarbs +964.8%
Contains more OtherOther +373.2%
Contains more FatsFats +1353.7%
Contains more WaterWater +526.1%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Poly. FatPolyunsaturated fat +310.3%
Contains more Mono. FatMonounsaturated fat +1092.9%

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 milk
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 milk DV% diff.
Saturated fat 0.114g 21.14g 96%
Copper 0.981mg 0.266mg 79%
Iron 7.57mg 1.64mg 74%
Fiber 18.3g 2.2g 64%
Magnesium 267mg 37mg 55%
Folate 216µg 16µg 50%
Protein 25.21g 2.29g 46%
Phosphorus 379mg 100mg 40%
Fats 1.64g 23.84g 34%
Manganese 1.527mg 0.916mg 27%
Zinc 3.35mg 0.67mg 24%
Potassium 983mg 263mg 21%
Vitamin B1 0.273mg 0.026mg 21%
Vitamin B2 0.254mg 0mg 20%
Vitamin B6 0.281mg 0.033mg 19%
Carbs 58.99g 5.54g 18%
Vitamin B5 0.906mg 0.183mg 14%
Calcium 138mg 16mg 12%
Calories 341kcal 230kcal 6%
Polyunsaturated fat 1.071g 0.261g 5%
Selenium 8.2µg 6.2µg 4%
Vitamin B3 1.447mg 0.76mg 4%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Monounsaturated fat 0.085g 1.014g 2%
Sodium 38mg 15mg 1%
Vitamin E 0.15mg 1%
Net carbs 40.69g 3.34g N/A
Sugar 3.34g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.027mg 0%
Threonine 0.875mg 0.083mg 0%
Isoleucine 1.287mg 0.09mg 0%
Leucine 2.089mg 0.17mg 0%
Lysine 1.674mg 0.101mg 0%
Methionine 0.367mg 0.043mg 0%
Phenylalanine 1.473mg 0.116mg 0%
Valine 1.416mg 0.139mg 0%
Histidine 0.706mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
143%
Black gram
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 21.026g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 54)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.