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  6. Black gram vs. Cranberries

Black gram vs. Cranberries — In-Depth Nutrition Comparison

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Differences between black gram and cranberries

  • Cranberries contain less copper, iron, magnesium, fiber, manganese, folate, phosphorus, zinc, potassium, and vitamin B1 than black gram.
  • Black gram's daily need coverage for copper is 103% higher.
  • Cranberries contain 216 times less folate than black gram. Black gram contains 216µg of folate, while cranberries contain 1µg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Cranberries, raw.

Infographic

Black gram vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +4350%
Contains more CalciumCalcium +1625%
Contains more PotassiumPotassium +1128.8%
Contains more IronIron +3191.3%
Contains more CopperCopper +1651.8%
Contains more ZincZinc +3622.2%
Contains more PhosphorusPhosphorus +3345.5%
Contains more ManganeseManganese +471.9%
Contains more SeleniumSelenium +8100%
Contains less SodiumSodium -94.7%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +2175%
Contains more Vitamin B2Vitamin B2 +1170%
Contains more Vitamin B3Vitamin B3 +1332.7%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +393%
Contains more FolateFolate +21500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Cranberries DV% diff.
Copper 0.981mg 0.056mg 103%
Iron 7.57mg 0.23mg 92%
Magnesium 267mg 6mg 62%
Fiber 18.3g 3.6g 59%
Manganese 1.527mg 0.267mg 55%
Folate 216µg 1µg 54%
Phosphorus 379mg 11mg 53%
Protein 25.21g 0.46g 50%
Zinc 3.35mg 0.09mg 30%
Potassium 983mg 80mg 27%
Vitamin B1 0.273mg 0.012mg 22%
Vitamin B2 0.254mg 0.02mg 18%
Vitamin B6 0.281mg 0.057mg 17%
Vitamin C 0mg 14mg 16%
Carbs 58.99g 11.97g 16%
Selenium 8.2µg 0.1µg 15%
Calories 341kcal 46kcal 15%
Calcium 138mg 8mg 13%
Vitamin B5 0.906mg 0.295mg 12%
Vitamin E 1.32mg 9%
Vitamin B3 1.447mg 0.101mg 8%
Polyunsaturated fat 1.071g 0.055g 7%
Vitamin K 5µg 4%
Fats 1.64g 0.13g 2%
Sodium 38mg 2mg 2%
Choline 5.5mg 1%
Fructose 0.67g 1%
Net carbs 40.69g 8.37g N/A
Sugar 4.27g N/A
Vitamin A 1µg 3µg 0%
Saturated fat 0.114g 0.008g 0%
Monounsaturated fat 0.085g 0.018g 0%
Tryptophan 0.263mg 0.003mg 0%
Threonine 0.875mg 0.028mg 0%
Isoleucine 1.287mg 0.033mg 0%
Leucine 2.089mg 0.053mg 0%
Lysine 1.674mg 0.039mg 0%
Methionine 0.367mg 0.003mg 0%
Phenylalanine 1.473mg 0.036mg 0%
Valine 1.416mg 0.045mg 0%
Histidine 0.706mg 0.018mg 0%

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5380.4%
Contains more FatsFats +1161.5%
Contains more CarbsCarbs +392.8%
Contains more OtherOther +2700%
Contains more WaterWater +708.5%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +372.2%
Contains more Poly. FatPolyunsaturated fat +1847.3%
Contains less Sat. FatSaturated fat -93%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.