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  6. Black gram vs. English muffin

Black gram vs. English muffin — In-Depth Nutrition Comparison

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Important differences between black gram and English muffins

  • English muffins have less copper, iron, fiber, magnesium, manganese, folate, phosphorus, potassium, and zinc.
  • Black gram's daily need coverage for copper is 95% more.
  • Black gram has 13 times more magnesium than English muffins. Black gram has 267mg of magnesium, while English muffins have 21mg.
  • Black gram is lower in sodium.
  • English muffins have a higher glycemic index than black gram.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Black gram vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +165.4%
Contains more PotassiumPotassium +650.4%
Contains more IronIron +750.6%
Contains more CopperCopper +660.5%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +327.7%
Contains more SeleniumSelenium +∞%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50.8%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin B6Vitamin B6 +553.5%
Contains more FolateFolate +483.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.566mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram English muffin DV% diff.
Copper 0.981mg 0.129mg 95%
Iron 7.57mg 0.89mg 84%
Fiber 18.3g 2.7g 62%
Magnesium 267mg 21mg 59%
Manganese 1.527mg 0.357mg 51%
Folate 216µg 37µg 45%
Protein 25.21g 7.7g 35%
Phosphorus 379mg 133mg 35%
Potassium 983mg 131mg 25%
Zinc 3.35mg 0.7mg 24%
Sodium 38mg 464mg 19%
Vitamin B6 0.281mg 0.043mg 18%
Selenium 8.2µg 15%
Calcium 138mg 52mg 9%
Vitamin B5 0.906mg 0.446mg 9%
Vitamin B2 0.254mg 0.154mg 8%
Vitamin B1 0.273mg 0.181mg 8%
Calories 341kcal 235kcal 5%
Carbs 58.99g 46g 4%
Vitamin B12 0µg 0.04µg 2%
Polyunsaturated fat 1.071g 0.888g 1%
Vitamin B3 1.447mg 1.566mg 1%
Saturated fat 0.114g 0.259g 1%
Monounsaturated fat 0.085g 0.302g 1%
Fats 1.64g 1.8g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 40.69g 43.3g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.092mg 0%
Threonine 0.875mg 0.242mg 0%
Isoleucine 1.287mg 0.315mg 0%
Leucine 2.089mg 0.553mg 0%
Lysine 1.674mg 0.241mg 0%
Methionine 0.367mg 0.139mg 0%
Phenylalanine 1.473mg 0.379mg 0%
Valine 1.416mg 0.353mg 0%
Histidine 0.706mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +227.4%
Contains more CarbsCarbs +28.2%
Contains more OtherOther +40%
Contains more WaterWater +289.8%
~equal in Fats ~1.8g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +20.6%
Contains more Mono. FatMonounsaturated fat +255.3%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.