Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Cracker

Black gram vs. Cracker — In-Depth Nutrition Comparison

Compare

Important differences between Black gram and Cracker

  • Cracker has 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 Cracker. Black gram has 267mg of Magnesium, while Cracker has 18mg.
  • Black gram is lower in Sodium.

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

Infographic

Black gram vs Cracker 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
Cracker
Cracker
Contains more Calcium +15%
Contains more Iron +87.8%
Contains more Magnesium +1383.3%
Contains more Phosphorus +52.8%
Contains more Potassium +733.1%
Contains less Sodium -94.8%
Contains more Zinc +583.7%
Contains more Copper +843.3%
Contains more Manganese +211%
Contains more Selenium +22.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +15%
Contains more Iron +87.8%
Contains more Magnesium +1383.3%
Contains more Phosphorus +52.8%
Contains more Potassium +733.1%
Contains less Sodium -94.8%
Contains more Zinc +583.7%
Contains more Copper +843.3%
Contains more Manganese +211%
Contains more Selenium +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.
Black gram
Black gram
4
:
5
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +346%
Contains more Folate +134.8%
Contains more Vitamin B1 +52.4%
Contains more Vitamin B2 +79.5%
Contains more Vitamin B3 +200.8%
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%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +346%
Contains more Folate +134.8%
Contains more Vitamin B1 +52.4%
Contains more Vitamin B2 +79.5%
Contains more Vitamin B3 +200.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Cracker
Cracker
Contains more Protein +279.7%
Contains more Water +243.9%
Contains more Other +34.9%
Contains more Fats +1511.6%
Equal in Carbs - 61.3
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
Cracker
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 Protein +279.7%
Contains more Water +243.9%
Contains more Other +34.9%
Contains more Fats +1511.6%
Equal in Carbs - 61.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Cracker
Cracker
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +7609.4%
Contains more Polyunsaturated fat +1126.6%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +7609.4%
Contains more Polyunsaturated fat +1126.6%

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 Cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Cracker Opinion
Net carbs 40.69g 59g Cracker
Protein 25.21g 6.64g Black gram
Fats 1.64g 26.43g Cracker
Carbs 58.99g 61.3g Cracker
Calories 341kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Black gram
Fiber 18.3g 2.3g Black gram
Calcium 138mg 120mg Black gram
Iron 7.57mg 4.03mg Black gram
Magnesium 267mg 18mg Black gram
Phosphorus 379mg 248mg Black gram
Potassium 983mg 118mg Black gram
Sodium 38mg 726mg Black gram
Zinc 3.35mg 0.49mg Black gram
Copper 0.981mg 0.104mg Black gram
Manganese 1.527mg 0.491mg Black gram
Selenium 8.2µg 6.7µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 3.03mg Cracker
Vitamin B1 0.273mg 0.416mg Cracker
Vitamin B2 0.254mg 0.456mg Cracker
Vitamin B3 1.447mg 4.352mg Cracker
Vitamin B5 0.906mg 0.417mg Black gram
Vitamin B6 0.281mg 0.063mg Black gram
Folate 216µg 92µg Black gram
Vitamin K 69.3µg Cracker
Tryptophan 0.263mg 0.084mg Black gram
Threonine 0.875mg 0.193mg Black gram
Isoleucine 1.287mg 0.246mg Black gram
Leucine 2.089mg 0.471mg Black gram
Lysine 1.674mg 0.103mg Black gram
Methionine 0.367mg 0.112mg Black gram
Phenylalanine 1.473mg 0.331mg Black gram
Valine 1.416mg 0.294mg Black gram
Histidine 0.706mg 0.145mg Black gram
Trans Fat 0g 1.076g Black gram
Saturated Fat 0.114g 5.562g Black gram
Monounsaturated Fat 0.085g 6.553g Cracker
Polyunsaturated fat 1.071g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cracker
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
53%
Cracker
Minerals Daily Need Coverage Score
143%
Black gram
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 688mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 5.448g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 20)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
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. Cracker - 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.