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  6. Black gram vs. Crackers

Black gram vs. Crackers — In-Depth Nutrition Comparison

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Important differences between black gram and crackers

  • Crackers have less copper, fiber, magnesium, manganese, iron, folate, zinc, and potassium.
  • Black gram's daily need coverage for copper is 97% more.
  • Black gram has 15 times more magnesium than crackers. Black gram has 267mg of magnesium, while crackers have 18mg.
  • Black gram is lower in sodium.
  • Crackers have a higher glycemic index than black gram.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Crackers, standard snack-type, regular.

Infographic

Black gram vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1383.3%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +733.1%
Contains more IronIron +87.8%
Contains more CopperCopper +843.3%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +52.8%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +211%
Contains more SeleniumSelenium +22.4%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +346%
Contains more FolateFolate +134.8%
Contains more Vitamin B1Vitamin B1 +52.4%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B3Vitamin B3 +200.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Crackers DV% diff.
Copper 0.981mg 0.104mg 97%
Polyunsaturated fat 1.071g 13.137g 80%
Fiber 18.3g 2.3g 64%
Magnesium 267mg 18mg 59%
Vitamin K 69.3µg 58%
Manganese 1.527mg 0.491mg 45%
Iron 7.57mg 4.03mg 44%
Fats 1.64g 26.43g 38%
Protein 25.21g 6.64g 37%
Folate 216µg 92µg 31%
Sodium 38mg 726mg 30%
Zinc 3.35mg 0.49mg 26%
Saturated fat 0.114g 5.562g 25%
Potassium 983mg 118mg 25%
Vitamin E 3.03mg 20%
Starch 49.69g 20%
Phosphorus 379mg 248mg 19%
Vitamin B3 1.447mg 4.352mg 18%
Vitamin B6 0.281mg 0.063mg 17%
Monounsaturated fat 0.085g 6.553g 16%
Vitamin B2 0.254mg 0.456mg 16%
Vitamin B1 0.273mg 0.416mg 12%
Vitamin B5 0.906mg 0.417mg 10%
Calories 341kcal 510kcal 8%
Selenium 8.2µg 6.7µg 3%
Choline 9.6mg 2%
Calcium 138mg 120mg 2%
Carbs 58.99g 61.3g 1%
Net carbs 40.69g 59g N/A
Sugar 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.263mg 0.084mg 0%
Threonine 0.875mg 0.193mg 0%
Isoleucine 1.287mg 0.246mg 0%
Leucine 2.089mg 0.471mg 0%
Lysine 1.674mg 0.103mg 0%
Methionine 0.367mg 0.112mg 0%
Phenylalanine 1.473mg 0.331mg 0%
Valine 1.416mg 0.294mg 0%
Histidine 0.706mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +279.7%
Contains more WaterWater +243.9%
Contains more OtherOther +34.9%
Contains more FatsFats +1511.6%
~equal in Carbs ~61.3g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7609.4%
Contains more Poly. FatPolyunsaturated fat +1126.6%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.