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  6. Black gram vs. Coconut oil

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

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Significant differences between black gram and coconut oil

  • The amount of copper, iron, fiber, manganese, magnesium, phosphorus, folate, zinc, and potassium in black gram is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 412% more than black gram.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Oil, coconut.

Infographic

Black gram vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +13700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +15040%
Contains more CopperCopper +∞%
Contains more ZincZinc +16650%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Coconut oil DV% diff.
Saturated fat 0.114g 82.475g 374%
Fats 1.64g 99.06g 150%
Copper 0.981mg 0mg 109%
Iron 7.57mg 0.05mg 94%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0mg 66%
Magnesium 267mg 0mg 64%
Folate 216µg 0µg 54%
Phosphorus 379mg 0mg 54%
Protein 25.21g 0g 50%
Zinc 3.35mg 0.02mg 30%
Potassium 983mg 0mg 29%
Calories 341kcal 892kcal 28%
Vitamin B1 0.273mg 0mg 23%
Vitamin B6 0.281mg 0mg 22%
Carbs 58.99g 0g 20%
Vitamin B2 0.254mg 0mg 20%
Vitamin B5 0.906mg 0mg 18%
Monounsaturated fat 0.085g 6.332g 16%
Selenium 8.2µg 0µg 15%
Calcium 138mg 1mg 14%
Vitamin B3 1.447mg 0mg 9%
Polyunsaturated fat 1.071g 1.702g 4%
Sodium 38mg 0mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 40.69g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.263mg 0mg 0%
Threonine 0.875mg 0mg 0%
Isoleucine 1.287mg 0mg 0%
Leucine 2.089mg 0mg 0%
Lysine 1.674mg 0mg 0%
Methionine 0.367mg 0mg 0%
Phenylalanine 1.473mg 0mg 0%
Valine 1.416mg 0mg 0%
Histidine 0.706mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35900%
Contains more OtherOther +269.2%
Contains more FatsFats +5940.2%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +7349.4%
Contains more Poly. FatPolyunsaturated fat +58.9%

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.