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  6. Black gram vs. Coriander

Black gram vs. Coriander — In-Depth Nutrition Comparison

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How are Black gram and Coriander different?

  • Black gram is richer in Copper, Iron, Fiber, Magnesium, Manganese, Phosphorus, Folate, and Zinc, while Coriander is higher in Vitamin A RAE, and Vitamin C.
  • Black gram covers your daily need of Copper 84% more than Coriander.
  • Black gram contains 10 times more Magnesium than Coriander. Black gram contains 267mg of Magnesium, while Coriander contains 26mg.

Mungo beans, mature seeds, raw and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Black gram vs Coriander 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
Coriander
Coriander
Contains more Calcium +106%
Contains more Iron +327.7%
Contains more Magnesium +926.9%
Contains more Phosphorus +689.6%
Contains more Potassium +88.7%
Contains less Sodium -17.4%
Contains more Zinc +570%
Contains more Copper +336%
Contains more Manganese +258.5%
Contains more Selenium +811.1%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Calcium +106%
Contains more Iron +327.7%
Contains more Magnesium +926.9%
Contains more Phosphorus +689.6%
Contains more Potassium +88.7%
Contains less Sodium -17.4%
Contains more Zinc +570%
Contains more Copper +336%
Contains more Manganese +258.5%
Contains more Selenium +811.1%

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
6
:
4
Coriander
Coriander
Contains more Vitamin B1 +307.5%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B6 +88.6%
Contains more Folate +248.4%
Contains more Vitamin A +29239.1%
Contains more Vitamin C +∞%
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%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +58.9%
Contains more Vitamin B6 +88.6%
Contains more Folate +248.4%
Contains more Vitamin A +29239.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Coriander
Coriander
Contains more Protein +1083.6%
Contains more Fats +215.4%
Contains more Carbs +1507.4%
Contains more Other +128.6%
Contains more Water +753.8%
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
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +1083.6%
Contains more Fats +215.4%
Contains more Carbs +1507.4%
Contains more Other +128.6%
Contains more Water +753.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Coriander
Coriander
Contains more Polyunsaturated fat +2577.5%
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +223.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +2577.5%
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +223.5%

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

All nutrients comparison - raw data values

Nutrient Black gram Coriander Opinion
Net carbs 40.69g 0.87g Black gram
Protein 25.21g 2.13g Black gram
Fats 1.64g 0.52g Black gram
Carbs 58.99g 3.67g Black gram
Calories 341kcal 23kcal Black gram
Sugar 0.87g Black gram
Fiber 18.3g 2.8g Black gram
Calcium 138mg 67mg Black gram
Iron 7.57mg 1.77mg Black gram
Magnesium 267mg 26mg Black gram
Phosphorus 379mg 48mg Black gram
Potassium 983mg 521mg Black gram
Sodium 38mg 46mg Black gram
Zinc 3.35mg 0.5mg Black gram
Copper 0.981mg 0.225mg Black gram
Manganese 1.527mg 0.426mg Black gram
Selenium 8.2µg 0.9µg Black gram
Vitamin A 23IU 6748IU Coriander
Vitamin A RAE 1µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.273mg 0.067mg Black gram
Vitamin B2 0.254mg 0.162mg Black gram
Vitamin B3 1.447mg 1.114mg Black gram
Vitamin B5 0.906mg 0.57mg Black gram
Vitamin B6 0.281mg 0.149mg Black gram
Folate 216µg 62µg Black gram
Vitamin K 310µg Coriander
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 0.014g Coriander
Monounsaturated Fat 0.085g 0.275g Coriander
Polyunsaturated fat 1.071g 0.04g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Coriander
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
126%
Coriander
Minerals Daily Need Coverage Score
143%
Black gram
33%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 8mg)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.