Black gram vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between black gram and crouton
- Black gram has more copper, magnesium, fiber, manganese, iron, phosphorus, and potassium; however, crouton is higher in selenium and vitamin B1.
- Black gram covers your daily copper needs 91% more than crouton.
- Crouton contains 9 times less magnesium than black gram. Black gram contains 267mg of magnesium, while crouton contains 31mg.
- Black gram has less sodium.
- The glycemic index of crouton is higher.
Food varieties used in this article are Mungo beans, mature seeds, raw and Croutons, plain.
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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 | +761.3% |
| Contains more CalciumCalcium | +81.6% |
| Contains more PotassiumPotassium | +692.7% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +501.8% |
| Contains more ZincZinc | +276.4% |
| Contains more PhosphorusPhosphorus | +229.6% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +205.4% |
| Contains more SeleniumSelenium | +357.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +111.2% |
| Contains more Vitamin B6Vitamin B6 | +980.8% |
| Contains more FolateFolate | +63.6% |
| Contains more Vitamin B1Vitamin B1 | +128.2% |
| Contains more Vitamin B3Vitamin B3 | +275.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.981mg | 0.163mg | 91% |
| Magnesium | 267mg | 31mg | 56% |
| Selenium | 8.2µg | 37.5µg | 53% |
| Fiber | 18.3g | 5.1g | 53% |
| Manganese | 1.527mg | 0.5mg | 45% |
| Iron | 7.57mg | 4.08mg | 44% |
| Phosphorus | 379mg | 115mg | 38% |
| Sodium | 38mg | 698mg | 29% |
| Vitamin B1 | 0.273mg | 0.623mg | 29% |
| Protein | 25.21g | 11.9g | 27% |
| Potassium | 983mg | 124mg | 25% |
| Vitamin B3 | 1.447mg | 5.439mg | 25% |
| Zinc | 3.35mg | 0.89mg | 22% |
| Folate | 216µg | 132µg | 21% |
| Vitamin B6 | 0.281mg | 0.026mg | 20% |
| Vitamin B5 | 0.906mg | 0.429mg | 10% |
| Fats | 1.64g | 6.6g | 8% |
| Monounsaturated fat | 0.085g | 3.059g | 7% |
| Calcium | 138mg | 76mg | 6% |
| Saturated fat | 0.114g | 1.51g | 6% |
| Carbs | 58.99g | 73.5g | 5% |
| Calories | 341kcal | 407kcal | 3% |
| Vitamin B2 | 0.254mg | 0.272mg | 1% |
| Polyunsaturated fat | 1.071g | 1.273g | 1% |
| Net carbs | 40.69g | 68.4g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.263mg | 0.14mg | 0% |
| Threonine | 0.875mg | 0.337mg | 0% |
| Isoleucine | 1.287mg | 0.456mg | 0% |
| Leucine | 2.089mg | 0.832mg | 0% |
| Lysine | 1.674mg | 0.278mg | 0% |
| Methionine | 0.367mg | 0.211mg | 0% |
| Phenylalanine | 1.473mg | 0.586mg | 0% |
| Valine | 1.416mg | 0.514mg | 0% |
| Histidine | 0.706mg | 0.255mg | 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:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +111.8% |
| Contains more WaterWater | +96.4% |
| Contains more OtherOther | +34.4% |
| Contains more FatsFats | +302.4% |
| Contains more CarbsCarbs | +24.6% |
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
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -92.5% |
| Contains more Mono. FatMonounsaturated fat | +3498.8% |
| Contains more Poly. FatPolyunsaturated fat | +18.9% |