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  6. Black gram vs. Currant

Black gram vs. Currant — In-Depth Nutrition Comparison

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What are the differences between black gram and currants?

  • Black gram is higher in copper, iron, magnesium, manganese, fiber, folate, phosphorus, zinc, and potassium, yet currants are higher in vitamin C.
  • Black gram's daily need coverage for copper is 97% more.
  • Black gram has 27 times more folate than currants. While black gram has 216µg of folate, currants have only 8µg.
  • The glycemic index of currants is lower.

We used Mungo beans, mature seeds, raw and Currants, red, and white, raw types in this article.

Infographic

Black gram vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +1953.8%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +257.5%
Contains more IronIron +657%
Contains more CopperCopper +816.8%
Contains more ZincZinc +1356.5%
Contains more PhosphorusPhosphorus +761.4%
Contains more ManganeseManganese +721%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -97.4%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B2Vitamin B2 +408%
Contains more Vitamin B3Vitamin B3 +1347%
Contains more Vitamin B5Vitamin B5 +1315.6%
Contains more Vitamin B6Vitamin B6 +301.4%
Contains more FolateFolate +2600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Currant DV% diff.
Copper 0.981mg 0.107mg 97%
Iron 7.57mg 1mg 82%
Magnesium 267mg 13mg 60%
Manganese 1.527mg 0.186mg 58%
Fiber 18.3g 4.3g 56%
Folate 216µg 8µg 52%
Protein 25.21g 1.4g 48%
Phosphorus 379mg 44mg 48%
Vitamin C 0mg 41mg 46%
Zinc 3.35mg 0.23mg 28%
Potassium 983mg 275mg 21%
Vitamin B1 0.273mg 0.04mg 19%
Vitamin B5 0.906mg 0.064mg 17%
Vitamin B2 0.254mg 0.05mg 16%
Vitamin B6 0.281mg 0.07mg 16%
Carbs 58.99g 13.8g 15%
Selenium 8.2µg 0.6µg 14%
Calories 341kcal 56kcal 14%
Calcium 138mg 33mg 11%
Vitamin K 11µg 9%
Vitamin B3 1.447mg 0.1mg 8%
Polyunsaturated fat 1.071g 0.088g 7%
Fructose 3.53g 4%
Fats 1.64g 0.2g 2%
Sodium 38mg 1mg 2%
Choline 7.6mg 1%
Vitamin E 0.1mg 1%
Net carbs 40.69g 9.5g N/A
Sugar 7.37g N/A
Vitamin A 1µg 2µg 0%
Saturated fat 0.114g 0.017g 0%
Monounsaturated fat 0.085g 0.028g 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1700.7%
Contains more FatsFats +720%
Contains more CarbsCarbs +327.5%
Contains more OtherOther +416.9%
Contains more WaterWater +677.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +203.6%
Contains more Poly. FatPolyunsaturated fat +1117%
Contains less Sat. FatSaturated fat -85.1%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.