Black gram vs. Garden cress — In-Depth Nutrition Comparison
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What are the main differences between black gram and garden cress?
- Black gram is richer in copper, iron, fiber, magnesium, phosphorus, manganese, folate, and zinc, yet garden cress is richer in vitamin A and vitamin C.
- Garden cress's daily need coverage for vitamin A is 138% higher.
- Black gram has 17 times more fiber than garden cress. Black gram has 18.3g of fiber, while garden cress has 1.1g.
We used Mungo beans, mature seeds, raw and Cress, garden, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +602.6% |
| Contains more CalciumCalcium | +70.4% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more IronIron | +482.3% |
| Contains more CopperCopper | +477.1% |
| Contains more ZincZinc | +1356.5% |
| Contains more PhosphorusPhosphorus | +398.7% |
| Contains more ManganeseManganese | +176.1% |
| Contains more SeleniumSelenium | +811.1% |
| Contains less SodiumSodium | -63.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +241.3% |
| Contains more Vitamin B3Vitamin B3 | +44.7% |
| Contains more Vitamin B5Vitamin B5 | +274.4% |
| Contains more Vitamin B6Vitamin B6 | +13.8% |
| Contains more FolateFolate | +170% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +34500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +869.6% |
| Contains more FatsFats | +134.3% |
| Contains more CarbsCarbs | +972.5% |
| Contains more OtherOther | +86.7% |
| Contains more WaterWater | +727.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Poly. FatPolyunsaturated fat | +369.7% |
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +181.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Copper | 0.981mg | 0.17mg | 90% |
| Iron | 7.57mg | 1.3mg | 78% |
| Vitamin C | 0mg | 69mg | 77% |
| Fiber | 18.3g | 1.1g | 69% |
| Magnesium | 267mg | 38mg | 55% |
| Protein | 25.21g | 2.6g | 45% |
| Phosphorus | 379mg | 76mg | 43% |
| Manganese | 1.527mg | 0.553mg | 42% |
| Vitamin A | 1µg | 346µg | 38% |
| Folate | 216µg | 80µg | 34% |
| Zinc | 3.35mg | 0.23mg | 28% |
| Carbs | 58.99g | 5.5g | 18% |
| Vitamin B1 | 0.273mg | 0.08mg | 16% |
| Calories | 341kcal | 32kcal | 15% |
| Vitamin B5 | 0.906mg | 0.242mg | 13% |
| Selenium | 8.2µg | 0.9µg | 13% |
| Potassium | 983mg | 606mg | 11% |
| Calcium | 138mg | 81mg | 6% |
| Polyunsaturated fat | 1.071g | 0.228g | 6% |
| Vitamin E | 0.7mg | 5% | |
| Choline | 19.5mg | 4% | |
| Vitamin B3 | 1.447mg | 1mg | 3% |
| Vitamin B6 | 0.281mg | 0.247mg | 3% |
| Fats | 1.64g | 0.7g | 1% |
| Sodium | 38mg | 14mg | 1% |
| Net carbs | 40.69g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Vitamin B2 | 0.254mg | 0.26mg | 0% |
| Saturated fat | 0.114g | 0.023g | 0% |
| Monounsaturated fat | 0.085g | 0.239g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
150%
Minerals Daily Need Coverage Score
143%
33%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 43)
Which food is cheaper?
Garden cress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.