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  6. Black gram vs. Fenugreek

Black gram vs. Fenugreek — In-Depth Nutrition Comparison

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Important differences between Black gram and Fenugreek

  • Black gram has more Folate, Magnesium, Manganese, Phosphorus, and Zinc, however, Fenugreek has more Iron, Fiber, Vitamin B6, Copper, and Vitamin B2.
  • Fenugreek's daily need coverage for Iron is 325% more.
  • Black gram has 4 times more Folate than Fenugreek. Black gram has 216µg of Folate, while Fenugreek has 57µg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Spices, fenugreek seed.

Infographic

Black gram vs Fenugreek 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
7
:
3
Fenugreek
Fenugreek
Contains more Magnesium +39.8%
Contains more Phosphorus +28%
Contains more Potassium +27.7%
Contains less Sodium -43.3%
Contains more Zinc +34%
Contains more Manganese +24.3%
Contains more Selenium +30.2%
Contains more Calcium +27.5%
Contains more Iron +342.9%
Contains more Copper +13.1%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains more Magnesium +39.8%
Contains more Phosphorus +28%
Contains more Potassium +27.7%
Contains less Sodium -43.3%
Contains more Zinc +34%
Contains more Manganese +24.3%
Contains more Selenium +30.2%
Contains more Calcium +27.5%
Contains more Iron +342.9%
Contains more Copper +13.1%

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
2
:
6
Fenugreek
Fenugreek
Contains more Folate +278.9%
Contains more Vitamin A +160.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +44.1%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B6 +113.5%
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%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Folate +278.9%
Contains more Vitamin A +160.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +44.1%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B6 +113.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Fenugreek
Fenugreek
Contains more Water +22.2%
Contains more Fats +290.9%
Equal in Protein - 23
Equal in Carbs - 58.35
Equal in Other - 3.4
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
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Water +22.2%
Contains more Fats +290.9%
Equal in Protein - 23
Equal in Carbs - 58.35
Equal in Other - 3.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
3
:
0
Fenugreek
Fenugreek
Contains less Saturated Fat -92.2%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -92.2%

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

All nutrients comparison - raw data values

Nutrient Black gram Fenugreek Opinion
Net carbs 40.69g 33.75g Black gram
Protein 25.21g 23g Black gram
Fats 1.64g 6.41g Fenugreek
Carbs 58.99g 58.35g Black gram
Calories 341kcal 323kcal Black gram
Fiber 18.3g 24.6g Fenugreek
Calcium 138mg 176mg Fenugreek
Iron 7.57mg 33.53mg Fenugreek
Magnesium 267mg 191mg Black gram
Phosphorus 379mg 296mg Black gram
Potassium 983mg 770mg Black gram
Sodium 38mg 67mg Black gram
Zinc 3.35mg 2.5mg Black gram
Copper 0.981mg 1.11mg Fenugreek
Manganese 1.527mg 1.228mg Black gram
Selenium 8.2µg 6.3µg Black gram
Vitamin A 23IU 60IU Fenugreek
Vitamin A RAE 1µg 3µg Fenugreek
Vitamin C 0mg 3mg Fenugreek
Vitamin B1 0.273mg 0.322mg Fenugreek
Vitamin B2 0.254mg 0.366mg Fenugreek
Vitamin B3 1.447mg 1.64mg Fenugreek
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.6mg Fenugreek
Folate 216µg 57µg Black gram
Tryptophan 0.263mg 0.391mg Fenugreek
Threonine 0.875mg 0.898mg Fenugreek
Isoleucine 1.287mg 1.241mg Black gram
Leucine 2.089mg 1.757mg Black gram
Lysine 1.674mg 1.684mg Fenugreek
Methionine 0.367mg 0.338mg Black gram
Phenylalanine 1.473mg 1.089mg Black gram
Valine 1.416mg 1.102mg Black gram
Histidine 0.706mg 0.668mg Black gram
Saturated Fat 0.114g 1.46g Black gram
Monounsaturated Fat 0.085g Black gram
Polyunsaturated fat 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Fenugreek
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
33%
Fenugreek
Minerals Daily Need Coverage Score
143%
Black gram
228%
Fenugreek

Comparison summary

Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.346g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.