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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

Black gram vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
5% 49% 47%
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.
Black gram Garden cress
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Garden cress 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?

ok
ok
is better in case of low diet
Black gram Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
150%
Garden cress
Minerals Daily Need Coverage Score
143%
Black gram
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 43)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.4g)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.