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  6. Black gram vs. Plum

Black gram vs. Plum — In-Depth Nutrition Comparison

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Important differences between black gram and plums

  • Plums have less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram's daily need coverage for copper is 103% more.
  • Black gram has 45 times more iron than plums. Black gram has 7.57mg of iron, while plums have 0.17mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Plums, raw.

Infographic

Black gram vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +3714.3%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +526.1%
Contains more IronIron +4352.9%
Contains more CopperCopper +1621.1%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +2268.8%
Contains more ManganeseManganese +2836.5%
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%
Plum
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +876.9%
Contains more Vitamin B3Vitamin B3 +247%
Contains more Vitamin B5Vitamin B5 +571.1%
Contains more Vitamin B6Vitamin B6 +869%
Contains more FolateFolate +4220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Plum DV% diff.
Copper 0.981mg 0.057mg 103%
Iron 7.57mg 0.17mg 93%
Fiber 18.3g 1.4g 68%
Manganese 1.527mg 0.052mg 64%
Magnesium 267mg 7mg 62%
Folate 216µg 5µg 53%
Phosphorus 379mg 16mg 52%
Protein 25.21g 0.7g 49%
Zinc 3.35mg 0.1mg 30%
Potassium 983mg 157mg 24%
Vitamin B1 0.273mg 0.028mg 20%
Vitamin B6 0.281mg 0.029mg 19%
Vitamin B2 0.254mg 0.026mg 18%
Carbs 58.99g 11.42g 16%
Vitamin B5 0.906mg 0.135mg 15%
Selenium 8.2µg 0µg 15%
Calories 341kcal 46kcal 15%
Calcium 138mg 6mg 13%
Vitamin C 0mg 9.5mg 11%
Polyunsaturated fat 1.071g 0.044g 7%
Vitamin B3 1.447mg 0.417mg 6%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Vitamin A 1µg 17µg 2%
Fats 1.64g 0.28g 2%
Vitamin E 0.26mg 2%
Sodium 38mg 0mg 2%
Net carbs 40.69g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Saturated fat 0.114g 0.017g 0%
Monounsaturated fat 0.085g 0.134g 0%
Tryptophan 0.263mg 0.009mg 0%
Threonine 0.875mg 0.01mg 0%
Isoleucine 1.287mg 0.014mg 0%
Leucine 2.089mg 0.015mg 0%
Lysine 1.674mg 0.016mg 0%
Methionine 0.367mg 0.008mg 0%
Phenylalanine 1.473mg 0.014mg 0%
Valine 1.416mg 0.016mg 0%
Histidine 0.706mg 0.009mg 0%

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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3501.4%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +416.5%
Contains more OtherOther +808.1%
Contains more WaterWater +707.7%

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +2334.1%
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +57.6%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.