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  6. Black gram vs. Dried fruit

Black gram vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between black gram and dried fruit

  • Black gram has more copper, iron, manganese, magnesium, folate, phosphorus, fiber, zinc, and vitamin B1; however, dried fruit is higher in vitamin A.
  • Dried fruit covers your daily vitamin A needs 72% more than black gram.
  • Dried fruit contains 22 times less folate than black gram. Black gram contains 216µg of folate, while dried fruit contains 10µg.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Black gram vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +150.9%
Contains more IronIron +184.6%
Contains more CopperCopper +186%
Contains more ZincZinc +759%
Contains more PhosphorusPhosphorus +433.8%
Contains more ManganeseManganese +549.8%
Contains more SeleniumSelenium +272.7%
Contains more PotassiumPotassium +18.2%
Contains less SodiumSodium -73.7%

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%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +243.2%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more FolateFolate +2060%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin B3Vitamin B3 +78.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Dried fruit DV% diff.
Copper 0.981mg 0.343mg 71%
Iron 7.57mg 2.66mg 61%
Manganese 1.527mg 0.235mg 56%
Magnesium 267mg 32mg 56%
Folate 216µg 10µg 52%
Protein 25.21g 3.39g 44%
Phosphorus 379mg 71mg 44%
Fiber 18.3g 7.3g 44%
Vitamin E 4.33mg 29%
Zinc 3.35mg 0.39mg 27%
Vitamin B1 0.273mg 0.015mg 22%
Vitamin A 1µg 180µg 20%
Fructose 12.47g 16%
Vitamin B2 0.254mg 0.074mg 14%
Vitamin B6 0.281mg 0.143mg 11%
Selenium 8.2µg 2.2µg 11%
Vitamin B5 0.906mg 0.516mg 8%
Calcium 138mg 55mg 8%
Polyunsaturated fat 1.071g 0.074g 7%
Vitamin B3 1.447mg 2.589mg 7%
Calories 341kcal 241kcal 5%
Potassium 983mg 1162mg 5%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Fats 1.64g 0.51g 2%
Vitamin C 0mg 1mg 1%
Sodium 38mg 10mg 1%
Carbs 58.99g 62.64g 1%
Net carbs 40.69g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.114g 0.017g 0%
Monounsaturated fat 0.085g 0.074g 0%
Tryptophan 0.263mg 0.016mg 0%
Threonine 0.875mg 0.073mg 0%
Isoleucine 1.287mg 0.063mg 0%
Leucine 2.089mg 0.105mg 0%
Lysine 1.674mg 0.083mg 0%
Methionine 0.367mg 0.015mg 0%
Phenylalanine 1.473mg 0.062mg 0%
Valine 1.416mg 0.078mg 0%
Histidine 0.706mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +643.7%
Contains more FatsFats +221.6%
Contains more OtherOther +30.7%
Contains more WaterWater +186%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +14.9%
Contains more Poly. FatPolyunsaturated fat +1347.3%
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.