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Black gram vs. Egg — In-Depth Nutrition Comparison

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Important differences between black gram and eggs

  • Black gram has more iron, fiber, manganese, magnesium, folate, and phosphorus; however, eggs have more copper, vitamin B12, and selenium.
  • Eggs' daily need coverage for cholesterol is 124% more.
  • Black gram has a higher glycemic index than eggs.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Egg, whole, cooked, hard-boiled.

Infographic

Black gram vs Egg 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2570%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +680.2%
Contains more IronIron +536.1%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +120.3%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +5773.1%
Contains more CopperCopper +103.9%
Contains more SeleniumSelenium +275.6%

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +313.6%
Contains more Vitamin B3Vitamin B3 +2160.9%
Contains more Vitamin B6Vitamin B6 +132.2%
Contains more FolateFolate +390.9%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +102%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +100.4%
Contains more CarbsCarbs +5167%
Contains more OtherOther +214%
Contains more FatsFats +547%
Contains more WaterWater +590.9%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +4696.5%
Contains more Poly. FatPolyunsaturated fat +32%

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

All nutrients comparison - raw data values

Nutrient Black gram Egg DV% diff.
Cholesterol 0mg 373mg 124%
Copper 0.981mg 2mg 113%
Iron 7.57mg 1.19mg 80%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.026mg 65%
Magnesium 267mg 10mg 61%
Choline 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Folate 216µg 44µg 43%
Selenium 8.2µg 30.8µg 41%
Phosphorus 379mg 172mg 30%
Protein 25.21g 12.58g 25%
Potassium 983mg 126mg 25%
Zinc 3.35mg 1.05mg 21%
Vitamin B2 0.254mg 0.513mg 20%
Carbs 58.99g 1.12g 19%
Vitamin B1 0.273mg 0.066mg 17%
Vitamin A 1µg 149µg 16%
Saturated fat 0.114g 3.267g 14%
Fats 1.64g 10.61g 14%
Vitamin B6 0.281mg 0.121mg 12%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Vitamin B5 0.906mg 1.398mg 10%
Monounsaturated fat 0.085g 4.077g 10%
Calories 341kcal 155kcal 9%
Vitamin B3 1.447mg 0.064mg 9%
Calcium 138mg 50mg 9%
Vitamin E 1.03mg 7%
Sodium 38mg 124mg 4%
Polyunsaturated fat 1.071g 1.414g 2%
Net carbs 40.69g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.263mg 0.153mg 0%
Threonine 0.875mg 0.604mg 0%
Isoleucine 1.287mg 0.686mg 0%
Leucine 2.089mg 1.075mg 0%
Lysine 1.674mg 0.904mg 0%
Methionine 0.367mg 0.392mg 0%
Phenylalanine 1.473mg 0.668mg 0%
Valine 1.416mg 0.767mg 0%
Histidine 0.706mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Egg
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
53%
Egg
Minerals Daily Need Coverage Score
143%
Black gram
103%
Egg

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 43)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.5)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 3.153g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.