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  6. Black gram vs. Edam

Black gram vs. Edam — In-Depth Nutrition Comparison

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Differences between black gram and edam

  • Black gram has more copper, iron, fiber, manganese, magnesium, and folate, while edam has more vitamin B12 and calcium.
  • Black gram's daily need coverage for copper is 105% higher.
  • The amount of sodium in black gram is lower.
  • Edam has a lower glycemic index. The glycemic index of edam is 27, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Cheese, edam.

Infographic

Black gram vs Edam 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%
Edam
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +790%
Contains more PotassiumPotassium +422.9%
Contains more IronIron +1620.5%
Contains more CopperCopper +2625%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +13781.8%
Contains more CalciumCalcium +429.7%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +41.4%
Contains more SeleniumSelenium +76.8%

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%
Edam
Edam
7
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin B1Vitamin B1 +637.8%
Contains more Vitamin B3Vitamin B3 +1664.6%
Contains more Vitamin B5Vitamin B5 +222.4%
Contains more Vitamin B6Vitamin B6 +269.7%
Contains more FolateFolate +1250%
Contains more Vitamin AVitamin A +24200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Edam DV% diff.
Copper 0.981mg 0.036mg 105%
Iron 7.57mg 0.44mg 89%
Saturated fat 0.114g 17.572g 79%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.011mg 66%
Vitamin B12 0µg 1.54µg 64%
Calcium 138mg 731mg 59%
Magnesium 267mg 30mg 56%
Folate 216µg 16µg 50%
Fats 1.64g 27.8g 40%
Sodium 38mg 812mg 34%
Cholesterol 0mg 89mg 30%
Vitamin A 1µg 243µg 27%
Potassium 983mg 188mg 23%
Phosphorus 379mg 536mg 22%
Monounsaturated fat 0.085g 8.125g 20%
Vitamin B1 0.273mg 0.037mg 20%
Carbs 58.99g 1.43g 19%
Vitamin B6 0.281mg 0.076mg 16%
Vitamin B5 0.906mg 0.281mg 13%
Selenium 8.2µg 14.5µg 11%
Vitamin B2 0.254mg 0.389mg 10%
Vitamin B3 1.447mg 0.082mg 9%
Zinc 3.35mg 3.75mg 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 1.071g 0.665g 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 341kcal 357kcal 1%
Protein 25.21g 24.99g 0%
Net carbs 40.69g 1.43g N/A
Sugar 1.43g N/A
Tryptophan 0.263mg 0.352mg 0%
Threonine 0.875mg 0.932mg 0%
Isoleucine 1.287mg 1.308mg 0%
Leucine 2.089mg 2.57mg 0%
Lysine 1.674mg 2.66mg 0%
Methionine 0.367mg 0.721mg 0%
Phenylalanine 1.473mg 1.434mg 0%
Valine 1.416mg 1.81mg 0%
Histidine 0.706mg 1.034mg 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
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +4025.2%
Contains more FatsFats +1595.1%
Contains more WaterWater +284.8%
Contains more OtherOther +25.6%
~equal in Protein ~24.99g

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
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +61.1%
Contains more Mono. FatMonounsaturated fat +9458.8%

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.