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  6. Black gram vs. Endive

Black gram vs. Endive — In-Depth Nutrition Comparison

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What are the main differences between Black gram and Endive?

  • Endive has less Copper, Iron, Fiber, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B6, Potassium, and Folate than Black gram.
  • Black gram's daily need coverage for Copper is 98% higher.
  • Black gram has 18 times more Magnesium than Endive. Black gram has 267mg of Magnesium, while Endive has 15mg.

We used Mungo beans, mature seeds, raw and Endive, raw types in this comparison.

Infographic

Black gram vs Endive 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.
Black gram
Black gram
9
:
1
Endive
Endive
Contains more Calcium +165.4%
Contains more Iron +812%
Contains more Magnesium +1680%
Contains more Phosphorus +1253.6%
Contains more Potassium +213.1%
Contains more Zinc +324.1%
Contains more Copper +890.9%
Contains more Manganese +263.6%
Contains more Selenium +4000%
Contains less Sodium -42.1%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +165.4%
Contains more Iron +812%
Contains more Magnesium +1680%
Contains more Phosphorus +1253.6%
Contains more Potassium +213.1%
Contains more Zinc +324.1%
Contains more Copper +890.9%
Contains more Manganese +263.6%
Contains more Selenium +4000%
Contains less Sodium -42.1%

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.
Black gram
Black gram
6
:
4
Endive
Endive
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +238.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +1305%
Contains more Folate +52.1%
Contains more Vitamin A +9321.7%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.9
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +238.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +1305%
Contains more Folate +52.1%
Contains more Vitamin A +9321.7%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Endive
Endive
Contains more Protein +1916.8%
Contains more Fats +720%
Contains more Carbs +1660.9%
Contains more Other +138.3%
Contains more Water +768.4%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +1916.8%
Contains more Fats +720%
Contains more Carbs +1660.9%
Contains more Other +138.3%
Contains more Water +768.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +2025%
Contains more Polyunsaturated fat +1131%
Contains less Saturated Fat -57.9%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +2025%
Contains more Polyunsaturated fat +1131%
Contains less Saturated Fat -57.9%

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 Endive
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Endive Opinion
Net carbs 40.69g 0.25g Black gram
Protein 25.21g 1.25g Black gram
Fats 1.64g 0.2g Black gram
Carbs 58.99g 3.35g Black gram
Calories 341kcal 17kcal Black gram
Sugar 0.25g Black gram
Fiber 18.3g 3.1g Black gram
Calcium 138mg 52mg Black gram
Iron 7.57mg 0.83mg Black gram
Magnesium 267mg 15mg Black gram
Phosphorus 379mg 28mg Black gram
Potassium 983mg 314mg Black gram
Sodium 38mg 22mg Endive
Zinc 3.35mg 0.79mg Black gram
Copper 0.981mg 0.099mg Black gram
Manganese 1.527mg 0.42mg Black gram
Selenium 8.2µg 0.2µg Black gram
Vitamin A 23IU 2167IU Endive
Vitamin A RAE 1µg 108µg Endive
Vitamin E 0.44mg Endive
Vitamin C 0mg 6.5mg Endive
Vitamin B1 0.273mg 0.08mg Black gram
Vitamin B2 0.254mg 0.075mg Black gram
Vitamin B3 1.447mg 0.4mg Black gram
Vitamin B5 0.906mg 0.9mg Black gram
Vitamin B6 0.281mg 0.02mg Black gram
Folate 216µg 142µg Black gram
Vitamin K 231µg Endive
Tryptophan 0.263mg 0.005mg Black gram
Threonine 0.875mg 0.05mg Black gram
Isoleucine 1.287mg 0.072mg Black gram
Leucine 2.089mg 0.098mg Black gram
Lysine 1.674mg 0.063mg Black gram
Methionine 0.367mg 0.014mg Black gram
Phenylalanine 1.473mg 0.053mg Black gram
Valine 1.416mg 0.063mg Black gram
Histidine 0.706mg 0.023mg Black gram
Saturated Fat 0.114g 0.048g Endive
Monounsaturated Fat 0.085g 0.004g Black gram
Polyunsaturated fat 1.071g 0.087g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
79%
Endive
Minerals Daily Need Coverage Score
143%
Black gram
21%
Endive

Comparison summary

Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.