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  6. Black gram vs. Feta

Black gram vs. Feta — In-Depth Nutrition Comparison

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Important differences between black gram and feta

  • Black gram has more copper, iron, fiber, manganese, magnesium, and folate; however, feta has more vitamin B12 and vitamin B2.
  • Black gram's daily need coverage for copper is 105% more.
  • Black gram is lower in sodium.
  • Black gram has a higher glycemic index than feta.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Cheese, feta.

Infographic

Black gram vs Feta 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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +1305.3%
Contains more PotassiumPotassium +1485.5%
Contains more IronIron +1064.6%
Contains more CopperCopper +2965.6%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +5353.6%
Contains more CalciumCalcium +257.2%
Contains more SeleniumSelenium +82.9%

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%
Feta
Feta
8
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more FolateFolate +575%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +232.3%
Contains more Vitamin B6Vitamin B6 +50.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.967mg

All nutrients comparison - raw data values

Nutrient Black gram Feta DV% diff.
Copper 0.981mg 0.032mg 105%
Iron 7.57mg 0.65mg 87%
Fiber 18.3g 0g 73%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.114g 14.946g 67%
Manganese 1.527mg 0.028mg 65%
Magnesium 267mg 19mg 59%
Folate 216µg 32µg 46%
Vitamin B2 0.254mg 0.844mg 45%
Sodium 38mg 917mg 38%
Calcium 138mg 493mg 36%
Fats 1.64g 21.28g 30%
Cholesterol 0mg 89mg 30%
Potassium 983mg 62mg 27%
Protein 25.21g 14.21g 22%
Carbs 58.99g 4.09g 18%
Vitamin A 1µg 125µg 14%
Selenium 8.2µg 15µg 12%
Vitamin B6 0.281mg 0.424mg 11%
Monounsaturated fat 0.085g 4.623g 11%
Vitamin B1 0.273mg 0.154mg 10%
Phosphorus 379mg 337mg 6%
Calories 341kcal 264kcal 4%
Zinc 3.35mg 2.88mg 4%
Polyunsaturated fat 1.071g 0.591g 3%
Choline 15.4mg 3%
Vitamin B3 1.447mg 0.991mg 3%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 1%
Vitamin B5 0.906mg 0.967mg 1%
Net carbs 40.69g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.263mg 0.2mg 0%
Threonine 0.875mg 0.637mg 0%
Isoleucine 1.287mg 0.803mg 0%
Leucine 2.089mg 1.395mg 0%
Lysine 1.674mg 1.219mg 0%
Methionine 0.367mg 0.368mg 0%
Phenylalanine 1.473mg 0.675mg 0%
Valine 1.416mg 1.065mg 0%
Histidine 0.706mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +77.4%
Contains more CarbsCarbs +1342.3%
Contains more FatsFats +1197.6%
Contains more WaterWater +411.3%
Contains more OtherOther +54.8%

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +81.2%
Contains more Mono. FatMonounsaturated fat +5338.8%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.