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  6. Black gram vs. Coleslaw

Black gram vs. Coleslaw — In-Depth Nutrition Comparison

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Significant differences between black gram and coleslaw

  • The amount of copper, iron, fiber, manganese, magnesium, phosphorus, zinc, potassium, vitamin B1, and vitamin B2 in black gram is higher than in coleslaw.
  • Black gram covers your daily copper needs 107% more than coleslaw.
  • Coleslaw has 34 times less iron than black gram. Black gram has 7.57mg of iron, while coleslaw has 0.22mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Fast foods, coleslaw.

Infographic

Black gram vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +662%
Contains more IronIron +3340.9%
Contains more CopperCopper +6440%
Contains more ZincZinc +2292.9%
Contains more PhosphorusPhosphorus +1795%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1397.1%
Contains more SeleniumSelenium +∞%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B2Vitamin B2 +1170%
Contains more Vitamin B3Vitamin B3 +602.4%
Contains more Vitamin B5Vitamin B5 +268.3%
Contains more Vitamin B6Vitamin B6 +150.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +2553.7%
Contains more CarbsCarbs +296.2%
Contains more OtherOther +304.8%
Contains more FatsFats +504.3%
Contains more WaterWater +579.8%

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +3042.4%
Contains more Poly. FatPolyunsaturated fat +399.3%

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

All nutrients comparison - raw data values

Nutrient Black gram Coleslaw DV% diff.
Copper 0.981mg 0.015mg 107%
Iron 7.57mg 0.22mg 92%
Fiber 18.3g 1.9g 66%
Manganese 1.527mg 0.102mg 62%
Magnesium 267mg 8mg 62%
Vitamin K 70.9µg 59%
Folate 216µg 54%
Phosphorus 379mg 20mg 51%
Protein 25.21g 0.95g 49%
Polyunsaturated fat 1.071g 5.348g 29%
Zinc 3.35mg 0.14mg 29%
Potassium 983mg 129mg 25%
Vitamin B1 0.273mg 0.026mg 21%
Vitamin B2 0.254mg 0.02mg 18%
Vitamin C 0mg 14.6mg 16%
Selenium 8.2µg 15%
Carbs 58.99g 14.89g 15%
Vitamin B5 0.906mg 0.246mg 13%
Fats 1.64g 9.91g 13%
Vitamin B6 0.281mg 0.112mg 13%
Calcium 138mg 30mg 11%
Calories 341kcal 153kcal 9%
Vitamin B3 1.447mg 0.206mg 8%
Saturated fat 0.114g 1.599g 7%
Sodium 38mg 203mg 7%
Monounsaturated fat 0.085g 2.671g 6%
Vitamin E 0.54mg 4%
Vitamin A 1µg 28µg 3%
Fructose 1.44g 2%
Cholesterol 0mg 4mg 1%
Net carbs 40.69g 12.99g N/A
Sugar 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Coleslaw
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
23%
Coleslaw
Minerals Daily Need Coverage Score
143%
Black gram
9%
Coleslaw

Comparison summary

Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 4)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 165mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.485g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.