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  6. Black gram vs. Macaroon

Black gram vs. Macaroon — In-Depth Nutrition Comparison

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Important differences between Black gram and Macaroon

  • Macaroon has less Iron, Copper, Magnesium, Folate, Fiber, Phosphorus, Potassium, Zinc, and Vitamin B1.
  • Macaroon's daily need coverage for Saturated Fat is 100% more.
  • Black gram has 72 times more Folate than Macaroon. Black gram has 216µg of Folate, while Macaroon has 3µg.
  • Black gram is lower in Saturated Fat.

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

Infographic

Black gram vs Macaroon 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.
Black gram
Black gram
10
:
0
Macaroon
Macaroon
Contains more Calcium +2660%
Contains more Iron +823.2%
Contains more Magnesium +820.7%
Contains more Phosphorus +457.4%
Contains more Potassium +699.2%
Contains less Sodium -84.2%
Contains more Zinc +358.9%
Contains more Copper +264.7%
Contains more Selenium +20.6%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +2660%
Contains more Iron +823.2%
Contains more Magnesium +820.7%
Contains more Phosphorus +457.4%
Contains more Potassium +699.2%
Contains less Sodium -84.2%
Contains more Zinc +358.9%
Contains more Copper +264.7%
Contains more Selenium +20.6%

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.
Black gram
Black gram
7
:
2
Macaroon
Macaroon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1265%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +557.7%
Contains more Vitamin B6 +192.7%
Contains more Folate +7100%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Macaroon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1265%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +557.7%
Contains more Vitamin B6 +192.7%
Contains more Folate +7100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Macaroon
Macaroon
Contains more Protein +734.8%
Contains more Other +96.5%
Contains more Fats +1275%
Equal in Carbs - 61.22
Equal in Water - 11.5
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Macaroon
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Protein +734.8%
Contains more Other +96.5%
Contains more Fats +1275%
Equal in Carbs - 61.22
Equal in Water - 11.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Macaroon
Macaroon
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +32.2%
Contains more Monounsaturated Fat +1794.1%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +32.2%
Contains more Monounsaturated Fat +1794.1%

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 Macaroon
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Macaroon Opinion
Net carbs 40.69g 56.12g Macaroon
Protein 25.21g 3.02g Black gram
Fats 1.64g 22.55g Macaroon
Carbs 58.99g 61.22g Macaroon
Calories 341kcal 460kcal Macaroon
Sugar 45.16g Black gram
Fiber 18.3g 5.1g Black gram
Calcium 138mg 5mg Black gram
Iron 7.57mg 0.82mg Black gram
Magnesium 267mg 29mg Black gram
Phosphorus 379mg 68mg Black gram
Potassium 983mg 123mg Black gram
Sodium 38mg 241mg Black gram
Zinc 3.35mg 0.73mg Black gram
Copper 0.981mg 0.269mg Black gram
Manganese 1.527mg Black gram
Selenium 8.2µg 6.8µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.19mg Macaroon
Vitamin B1 0.273mg 0.02mg Black gram
Vitamin B2 0.254mg 0.06mg Black gram
Vitamin B3 1.447mg 0.22mg Black gram
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.096mg Black gram
Folate 216µg 3µg Black gram
Vitamin K 1.1µg Macaroon
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.114g 20.099g Black gram
Monounsaturated Fat 0.085g 1.61g Macaroon
Polyunsaturated fat 1.071g 0.81g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
4%
Macaroon
Minerals Daily Need Coverage Score
143%
Black gram
27%
Macaroon

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 11)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 19.985g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.