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Black gram vs. Cutlet — In-Depth Nutrition Comparison

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How are black gram and cutlet different?

  • Black gram is higher in iron, magnesium, fiber, folate, phosphorus, potassium, zinc, and vitamin B1; however, cutlet is richer in vitamin B3 and vitamin B2.
  • Daily need coverage for vitamin B3 for cutlet is 155% higher.
  • Black gram contains 108 times more folate than cutlet. While black gram contains 216µg of folate, cutlet contains only 2µg.
  • Cutlet has a lower glycemic index (0) than black gram (43).

Mungo beans, mature seeds, raw and WORTHINGTON Multigrain Cutlets, canned, unprepared are the varieties used in this article.

Infographic

Black gram vs Cutlet 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%
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +8800%
Contains more CalciumCalcium +527.3%
Contains more PotassiumPotassium +836.2%
Contains more IronIron +345.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +576.8%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +446%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +10700%
Contains more Vitamin B2Vitamin B2 +423.6%
Contains more Vitamin B3Vitamin B3 +1716.9%
Contains more Vitamin B6Vitamin B6 +77.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Cutlet
1
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more CarbsCarbs +708.1%
Contains more OtherOther +175.4%
Contains more WaterWater +517.5%
~equal in Protein ~23.29g
~equal in Fats ~1.5g

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +33.9%
Contains more Mono. FatMonounsaturated fat +135.3%

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 Cutlet
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cutlet DV% diff.
Vitamin B3 1.447mg 26.29mg 155%
Vitamin E 18.09mg 121%
Copper 0.981mg 109%
Vitamin B2 0.254mg 1.33mg 83%
Iron 7.57mg 1.7mg 73%
Manganese 1.527mg 66%
Magnesium 267mg 3mg 63%
Fiber 18.3g 4.5g 55%
Folate 216µg 2µg 54%
Phosphorus 379mg 56mg 46%
Potassium 983mg 105mg 26%
Zinc 3.35mg 1mg 21%
Vitamin B1 0.273mg 0.05mg 19%
Vitamin B5 0.906mg 18%
Carbs 58.99g 7.3g 17%
Vitamin B6 0.281mg 0.5mg 17%
Selenium 8.2µg 15%
Sodium 38mg 371mg 14%
Calcium 138mg 22mg 12%
Calories 341kcal 117kcal 11%
Protein 25.21g 23.29g 4%
Polyunsaturated fat 1.071g 0.8g 2%
Saturated fat 0.114g 0.3g 1%
Fats 1.64g 1.5g 0%
Net carbs 40.69g 2.8g N/A
Sugar 0.2g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.085g 0.2g 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 Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
143%
Black gram
18%
Cutlet

Comparison summary

Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 43)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 333mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.186g)
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

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.