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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?

  • Black gram is richer in copper, iron, fiber, magnesium, phosphorus, manganese, zinc, vitamin B6, and potassium, yet endive is richer in vitamin A.
  • 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.
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%
Endive
Endive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +165.4%
Contains more PotassiumPotassium +213.1%
Contains more IronIron +812%
Contains more CopperCopper +890.9%
Contains more ZincZinc +324.1%
Contains more PhosphorusPhosphorus +1253.6%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -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.
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%
Endive
Endive
5
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +238.7%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B6Vitamin B6 +1305%
Contains more FolateFolate +52.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10700%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Endive DV% diff.
Vitamin K 231µg 193%
Copper 0.981mg 0.099mg 98%
Iron 7.57mg 0.83mg 84%
Fiber 18.3g 3.1g 61%
Magnesium 267mg 15mg 60%
Phosphorus 379mg 28mg 50%
Protein 25.21g 1.25g 48%
Manganese 1.527mg 0.42mg 48%
Zinc 3.35mg 0.79mg 23%
Vitamin B6 0.281mg 0.02mg 20%
Potassium 983mg 314mg 20%
Folate 216µg 142µg 19%
Carbs 58.99g 3.35g 19%
Calories 341kcal 17kcal 16%
Vitamin B1 0.273mg 0.08mg 16%
Selenium 8.2µg 0.2µg 15%
Vitamin B2 0.254mg 0.075mg 14%
Vitamin A 1µg 108µg 12%
Calcium 138mg 52mg 9%
Vitamin C 0mg 6.5mg 7%
Polyunsaturated fat 1.071g 0.087g 7%
Vitamin B3 1.447mg 0.4mg 7%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Fats 1.64g 0.2g 2%
Sodium 38mg 22mg 1%
Net carbs 40.69g 0.25g N/A
Sugar 0.25g N/A
Vitamin B5 0.906mg 0.9mg 0%
Saturated fat 0.114g 0.048g 0%
Monounsaturated fat 0.085g 0.004g 0%
Tryptophan 0.263mg 0.005mg 0%
Threonine 0.875mg 0.05mg 0%
Isoleucine 1.287mg 0.072mg 0%
Leucine 2.089mg 0.098mg 0%
Lysine 1.674mg 0.063mg 0%
Methionine 0.367mg 0.014mg 0%
Phenylalanine 1.473mg 0.053mg 0%
Valine 1.416mg 0.063mg 0%
Histidine 0.706mg 0.023mg 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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1916.8%
Contains more FatsFats +720%
Contains more CarbsCarbs +1660.9%
Contains more OtherOther +138.3%
Contains more WaterWater +768.4%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +2025%
Contains more Poly. FatPolyunsaturated fat +1131%
Contains less Sat. FatSaturated fat -57.9%

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.