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  6. Black gram vs. Cream cracker

Black gram vs. Cream cracker — In-Depth Nutrition Comparison

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The main differences between black gram and cream cracker

  • Black gram has more copper, fiber, magnesium, phosphorus, manganese, potassium, and zinc; however, cream cracker has more vitamin B3.
  • Daily need coverage for copper for black gram is 97% higher.
  • Cream cracker has 11 times less magnesium than black gram. Black gram has 267mg of magnesium, while cream cracker has 25mg.
  • Black gram is lower in sodium.
  • Cream cracker has a higher glycemic index than black gram.

Food types used in this article are Mungo beans, mature seeds, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Black gram vs Cream 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.
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +430.8%
Contains more PotassiumPotassium +662%
Contains more CopperCopper +783.8%
Contains more ZincZinc +407.6%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +96.3%
Contains more SeleniumSelenium +15.9%
~equal in Iron ~7.38mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +96.1%
Contains more Vitamin B6Vitamin B6 +332.3%
Contains more FolateFolate +45%
Contains more Vitamin B3Vitamin B3 +251.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.298mg
~equal in Vitamin B2 ~0.24mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Cream cracker DV% diff.
Copper 0.981mg 0.111mg 97%
Fiber 18.3g 2.4g 64%
Magnesium 267mg 25mg 58%
Sodium 38mg 1148mg 48%
Phosphorus 379mg 98mg 40%
Protein 25.21g 7.01g 36%
Manganese 1.527mg 0.778mg 33%
Fats 1.64g 20.37g 29%
Monounsaturated fat 0.085g 10.625g 26%
Potassium 983mg 129mg 25%
Zinc 3.35mg 0.66mg 24%
Saturated fat 0.114g 5.362g 24%
Vitamin B3 1.447mg 5.08mg 23%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Folate 216µg 149µg 17%
Vitamin B6 0.281mg 0.065mg 17%
Vitamin K 17.9µg 15%
Calcium 138mg 26mg 11%
Vitamin E 1.59mg 11%
Polyunsaturated fat 1.071g 2.45g 9%
Vitamin B5 0.906mg 0.462mg 9%
Calories 341kcal 484kcal 7%
Iron 7.57mg 7.38mg 2%
Selenium 8.2µg 9.5µg 2%
Carbs 58.99g 64.55g 2%
Vitamin B1 0.273mg 0.298mg 2%
Vitamin B2 0.254mg 0.24mg 1%
Fructose 0.95g 1%
Net carbs 40.69g 62.15g N/A
Sugar 9.37g N/A
Vitamin A 1µg 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +259.6%
Contains more WaterWater +142.7%
Contains more FatsFats +1142.1%
~equal in Carbs ~64.55g
~equal in Other ~3.62g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +12400%
Contains more Poly. FatPolyunsaturated fat +128.8%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.