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  6. Black gram vs. Cod

Black gram vs. Cod — In-Depth Nutrition Comparison

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How are black gram and cod different?

  • Black gram is richer in copper, iron, fiber, manganese, magnesium, folate, and zinc, while cod is higher in vitamin B5, selenium, and vitamin B12.
  • Cod covers your daily need for vitamin B5, 3042% more than black gram.
  • Black gram has a higher glycemic index (43) than cod (0).

Mungo beans, mature seeds, raw and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Black gram vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +138%
Contains more IronIron +1892.1%
Contains more CopperCopper +3403.6%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +10080%
Contains more SeleniumSelenium +303.7%

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +259.2%
Contains more Vitamin B2Vitamin B2 +290.8%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more FolateFolate +2985.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +16787.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Black gram Cod DV% diff.
Vitamin B5 0.906mg 153mg 3042%
Copper 0.981mg 0.028mg 106%
Iron 7.57mg 0.38mg 90%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.015mg 66%
Magnesium 267mg 32mg 56%
Folate 216µg 7µg 52%
Selenium 8.2µg 33.1µg 45%
Vitamin B12 0µg 0.91µg 38%
Zinc 3.35mg 0.45mg 26%
Phosphorus 379mg 203mg 25%
Carbs 58.99g 0g 20%
Potassium 983mg 413mg 17%
Vitamin B1 0.273mg 0.076mg 16%
Protein 25.21g 17.81g 15%
Vitamin B2 0.254mg 0.065mg 15%
Cholesterol 0mg 43mg 14%
Calories 341kcal 82kcal 13%
Choline 65.2mg 12%
Calcium 138mg 16mg 12%
Polyunsaturated fat 1.071g 0.231g 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.64mg 4%
Vitamin B3 1.447mg 2.063mg 4%
Vitamin B6 0.281mg 0.245mg 3%
Vitamin A 1µg 12µg 1%
Sodium 38mg 54mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.64g 0.67g 1%
Net carbs 40.69g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.114g 0.131g 0%
Monounsaturated fat 0.085g 0.094g 0%
Tryptophan 0.263mg 0.199mg 0%
Threonine 0.875mg 0.781mg 0%
Isoleucine 1.287mg 0.821mg 0%
Leucine 2.089mg 1.447mg 0%
Lysine 1.674mg 1.635mg 0%
Methionine 0.367mg 0.527mg 0%
Phenylalanine 1.473mg 0.695mg 0%
Valine 1.416mg 0.917mg 0%
Histidine 0.706mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +41.5%
Contains more FatsFats +144.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1020%
Contains more WaterWater +652%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -13%
Contains more Poly. FatPolyunsaturated fat +363.6%
Contains more Mono. FatMonounsaturated fat +10.6%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.