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
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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 | +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.
| 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 | +∞% |
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:
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
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
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
143%
29%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.