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Black gram vs. Dates — In-Depth Nutrition Comparison

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Significant differences between black gram and dates

  • The amount of copper, iron, manganese, magnesium, folate, phosphorus, fiber, zinc, vitamin B1, and vitamin B2 in black gram is higher than in dates.
  • Black gram covers your daily copper needs 86% more than dates.
  • Dates have 12 times less zinc than black gram. Black gram has 3.35mg of zinc, while dates have 0.29mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Dates, deglet noor.

Infographic

Black gram vs Dates 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%
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +520.9%
Contains more CalciumCalcium +253.8%
Contains more PotassiumPotassium +49.8%
Contains more IronIron +642.2%
Contains more CopperCopper +376.2%
Contains more ZincZinc +1055.2%
Contains more PhosphorusPhosphorus +511.3%
Contains more ManganeseManganese +482.8%
Contains more SeleniumSelenium +173.3%
Contains less SodiumSodium -94.7%

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%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +284.8%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +1036.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +929%
Contains more FatsFats +320.5%
Contains more OtherOther +110%
Contains more CarbsCarbs +27.2%
Contains more WaterWater +90.1%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +136.1%
Contains more Poly. FatPolyunsaturated fat +5536.8%
Contains less Sat. FatSaturated fat -71.9%

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

All nutrients comparison - raw data values

Nutrient Black gram Dates DV% diff.
Copper 0.981mg 0.206mg 86%
Iron 7.57mg 1.02mg 82%
Manganese 1.527mg 0.262mg 55%
Magnesium 267mg 43mg 53%
Folate 216µg 19µg 49%
Protein 25.21g 2.45g 46%
Phosphorus 379mg 62mg 45%
Fiber 18.3g 8g 41%
Zinc 3.35mg 0.29mg 28%
Fructose 19.56g 24%
Vitamin B1 0.273mg 0.052mg 18%
Vitamin B2 0.254mg 0.066mg 14%
Calcium 138mg 39mg 10%
Potassium 983mg 656mg 10%
Vitamin B6 0.281mg 0.165mg 9%
Selenium 8.2µg 3µg 9%
Polyunsaturated fat 1.071g 0.019g 7%
Vitamin B5 0.906mg 0.589mg 6%
Carbs 58.99g 75.03g 5%
Calories 341kcal 282kcal 3%
Vitamin K 2.7µg 2%
Fats 1.64g 0.39g 2%
Sodium 38mg 2mg 2%
Vitamin B3 1.447mg 1.274mg 1%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 40.69g 67.03g N/A
Sugar 63.35g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.114g 0.032g 0%
Monounsaturated fat 0.085g 0.036g 0%
Tryptophan 0.263mg 0.012mg 0%
Threonine 0.875mg 0.043mg 0%
Isoleucine 1.287mg 0.049mg 0%
Leucine 2.089mg 0.084mg 0%
Lysine 1.674mg 0.066mg 0%
Methionine 0.367mg 0.022mg 0%
Phenylalanine 1.473mg 0.05mg 0%
Valine 1.416mg 0.071mg 0%
Histidine 0.706mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Dates
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
12%
Dates
Minerals Daily Need Coverage Score
143%
Black gram
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.