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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
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
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

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
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
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%

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 Feta
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Feta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
54%
Feta
Minerals Daily Need Coverage Score
143%
Black gram
63%
Feta

Comparison summary

Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 879mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 14.832g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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.