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Black gram vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between black gram and plantain raw

  • Black gram has more copper, iron, fiber, magnesium, phosphorus, folate, zinc, and vitamin B1; however, plantain raw is richer in vitamin A and vitamin C.
  • Black gram covers your daily copper needs 100% more than plantain raw.
  • Plantain raw has 24 times less zinc than black gram. Black gram has 3.35mg of zinc, while plantain raw has 0.14mg.

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

Infographic

Black gram vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +621.6%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +97%
Contains more IronIron +1161.7%
Contains more CopperCopper +1111.1%
Contains more ZincZinc +2292.9%
Contains more PhosphorusPhosphorus +1014.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +446.7%
Contains less SodiumSodium -89.5%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +370.4%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B5Vitamin B5 +248.5%
Contains more FolateFolate +881.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1839.2%
Contains more FatsFats +343.2%
Contains more CarbsCarbs +85%
Contains more OtherOther +189.7%
Contains more WaterWater +504.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -20.3%
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +1452.2%

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

All nutrients comparison - raw data values

Nutrient Black gram Plantain raw DV% diff.
Copper 0.981mg 0.081mg 100%
Iron 7.57mg 0.6mg 87%
Manganese 1.527mg 66%
Fiber 18.3g 2.3g 64%
Magnesium 267mg 37mg 55%
Folate 216µg 22µg 49%
Phosphorus 379mg 34mg 49%
Protein 25.21g 1.3g 48%
Zinc 3.35mg 0.14mg 29%
Vitamin C 0mg 18.4mg 20%
Vitamin B1 0.273mg 0.052mg 18%
Vitamin B2 0.254mg 0.054mg 15%
Calcium 138mg 3mg 14%
Potassium 983mg 499mg 14%
Vitamin B5 0.906mg 0.26mg 13%
Selenium 8.2µg 1.5µg 12%
Calories 341kcal 122kcal 11%
Carbs 58.99g 31.89g 9%
Polyunsaturated fat 1.071g 0.069g 7%
Vitamin A 1µg 56µg 6%
Vitamin B3 1.447mg 0.686mg 5%
Fats 1.64g 0.37g 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Sodium 38mg 4mg 1%
Vitamin B6 0.281mg 0.299mg 1%
Vitamin K 0.7µg 1%
Net carbs 40.69g 29.59g N/A
Sugar 15g N/A
Saturated fat 0.114g 0.143g 0%
Monounsaturated fat 0.085g 0.032g 0%
Tryptophan 0.263mg 0.015mg 0%
Threonine 0.875mg 0.034mg 0%
Isoleucine 1.287mg 0.036mg 0%
Leucine 2.089mg 0.059mg 0%
Lysine 1.674mg 0.06mg 0%
Methionine 0.367mg 0.017mg 0%
Phenylalanine 1.473mg 0.044mg 0%
Valine 1.416mg 0.046mg 0%
Histidine 0.706mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Plantain raw
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
18%
Plantain raw
Minerals Daily Need Coverage Score
143%
Black gram
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 6)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 15g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.029g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.