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% |
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% |
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% |