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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.

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.
Black gram
Black gram
8
:
2
Feta
Feta
Contains more Iron +1064.6%
Contains more Magnesium +1305.3%
Contains more Phosphorus +12.5%
Contains more Potassium +1485.5%
Contains less Sodium -95.9%
Contains more Zinc +16.3%
Contains more Copper +2965.6%
Contains more Manganese +5353.6%
Contains more Calcium +257.2%
Contains more Selenium +82.9%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +1064.6%
Contains more Magnesium +1305.3%
Contains more Phosphorus +12.5%
Contains more Potassium +1485.5%
Contains less Sodium -95.9%
Contains more Zinc +16.3%
Contains more Copper +2965.6%
Contains more Manganese +5353.6%
Contains more Calcium +257.2%
Contains more Selenium +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.
Black gram
Black gram
3
:
8
Feta
Feta
Contains more Vitamin B1 +77.3%
Contains more Vitamin B3 +46%
Contains more Folate +575%
Contains more Vitamin A +1734.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +232.3%
Contains more Vitamin B6 +50.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.967
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B3 +46%
Contains more Folate +575%
Contains more Vitamin A +1734.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +232.3%
Contains more Vitamin B6 +50.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.967

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Feta
Feta
Contains more Protein +77.4%
Contains more Carbs +1342.3%
Contains more Fats +1197.6%
Contains more Water +411.3%
Contains more Other +54.8%
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
Feta
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 Protein +77.4%
Contains more Carbs +1342.3%
Contains more Fats +1197.6%
Contains more Water +411.3%
Contains more Other +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Feta
Feta
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +81.2%
Contains more Monounsaturated Fat +5338.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +81.2%
Contains more Monounsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Feta Opinion
Net carbs 40.69g 4.09g Black gram
Protein 25.21g 14.21g Black gram
Fats 1.64g 21.28g Feta
Carbs 58.99g 4.09g Black gram
Calories 341kcal 264kcal Black gram
Sugar 4.09g Black gram
Fiber 18.3g 0g Black gram
Calcium 138mg 493mg Feta
Iron 7.57mg 0.65mg Black gram
Magnesium 267mg 19mg Black gram
Phosphorus 379mg 337mg Black gram
Potassium 983mg 62mg Black gram
Sodium 38mg 917mg Black gram
Zinc 3.35mg 2.88mg Black gram
Copper 0.981mg 0.032mg Black gram
Manganese 1.527mg 0.028mg Black gram
Selenium 8.2µg 15µg Feta
Vitamin A 23IU 422IU Feta
Vitamin A RAE 1µg 125µg Feta
Vitamin E 0.18mg Feta
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin B1 0.273mg 0.154mg Black gram
Vitamin B2 0.254mg 0.844mg Feta
Vitamin B3 1.447mg 0.991mg Black gram
Vitamin B5 0.906mg 0.967mg Feta
Vitamin B6 0.281mg 0.424mg Feta
Folate 216µg 32µg Black gram
Vitamin B12 0µg 1.69µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.263mg 0.2mg Black gram
Threonine 0.875mg 0.637mg Black gram
Isoleucine 1.287mg 0.803mg Black gram
Leucine 2.089mg 1.395mg Black gram
Lysine 1.674mg 1.219mg Black gram
Methionine 0.367mg 0.368mg Feta
Phenylalanine 1.473mg 0.675mg Black gram
Valine 1.416mg 1.065mg Black gram
Histidine 0.706mg 0.397mg Black gram
Cholesterol 0mg 89mg Black gram
Saturated Fat 0.114g 14.946g Black gram
Monounsaturated Fat 0.085g 4.623g Feta
Polyunsaturated fat 1.071g 0.591g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Feta
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
57%
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 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 Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 89mg)
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.