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  6. Black gram vs. Egg white

Black gram vs. Egg white — In-Depth Nutrition Comparison

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What are the differences between black gram and egg whites?

  • Black gram is richer than egg whites in copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram's daily need coverage for copper is 106% more.
  • The glycemic index of egg whites is lower.

We used Mungo beans, mature seeds, raw and Egg, white, raw, fresh types in this article.

Infographic

Black gram vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +2327.3%
Contains more CalciumCalcium +1871.4%
Contains more PotassiumPotassium +503.1%
Contains more IronIron +9362.5%
Contains more CopperCopper +4165.2%
Contains more ZincZinc +11066.7%
Contains more PhosphorusPhosphorus +2426.7%
Contains less SodiumSodium -77.1%
Contains more ManganeseManganese +13781.8%
Contains more SeleniumSelenium +143.9%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +6725%
Contains more Vitamin B3Vitamin B3 +1278.1%
Contains more Vitamin B5Vitamin B5 +376.8%
Contains more Vitamin B6Vitamin B6 +5520%
Contains more FolateFolate +5300%
Contains more Vitamin B2Vitamin B2 +72.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Egg white DV% diff.
Copper 0.981mg 0.023mg 106%
Iron 7.57mg 0.08mg 94%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.011mg 66%
Magnesium 267mg 11mg 61%
Folate 216µg 4µg 53%
Phosphorus 379mg 15mg 52%
Zinc 3.35mg 0.03mg 30%
Protein 25.21g 10.9g 29%
Potassium 983mg 163mg 24%
Vitamin B1 0.273mg 0.004mg 22%
Vitamin B6 0.281mg 0.005mg 21%
Selenium 8.2µg 20µg 21%
Carbs 58.99g 0.73g 19%
Calories 341kcal 52kcal 14%
Vitamin B5 0.906mg 0.19mg 14%
Vitamin B2 0.254mg 0.439mg 14%
Calcium 138mg 7mg 13%
Vitamin B3 1.447mg 0.105mg 8%
Polyunsaturated fat 1.071g 0g 7%
Sodium 38mg 166mg 6%
Vitamin B12 0µg 0.09µg 4%
Fats 1.64g 0.17g 2%
Saturated fat 0.114g 0g 1%
Net carbs 40.69g 0.73g N/A
Sugar 0.71g N/A
Vitamin A 1µg 0µg 0%
Choline 1.1mg 0%
Monounsaturated fat 0.085g 0g 0%
Tryptophan 0.263mg 0.125mg 0%
Threonine 0.875mg 0.449mg 0%
Isoleucine 1.287mg 0.661mg 0%
Leucine 2.089mg 1.016mg 0%
Lysine 1.674mg 0.806mg 0%
Methionine 0.367mg 0.399mg 0%
Phenylalanine 1.473mg 0.686mg 0%
Valine 1.416mg 0.809mg 0%
Histidine 0.706mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +131.3%
Contains more FatsFats +864.7%
Contains more CarbsCarbs +7980.8%
Contains more OtherOther +433.3%
Contains more WaterWater +710.8%

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.