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  6. Black gram vs. Mackerel

Black gram vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between black gram and mackerel

  • Black gram has more copper, iron, fiber, folate, and magnesium, while mackerel has more vitamin B12, vitamin D, and selenium.
  • Mackerel covers your daily need for vitamin B12, 500% more than black gram.
  • The amount of saturated fat in black gram is lower.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Fish, mackerel, salted.

Infographic

Black gram vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +345%
Contains more CalciumCalcium +109.1%
Contains more PotassiumPotassium +89%
Contains more IronIron +440.7%
Contains more CopperCopper +881%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +49.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +795.1%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +1265%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1340%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 38mg 4450mg 192%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Selenium 8.2µg 73.4µg 119%
Copper 0.981mg 0.1mg 98%
Iron 7.57mg 1.4mg 77%
Fiber 18.3g 0g 73%
Manganese 1.527mg 66%
Folate 216µg 15µg 50%
Magnesium 267mg 60mg 49%
Fats 1.64g 25.1g 36%
Polyunsaturated fat 1.071g 6.21g 34%
Saturated fat 0.114g 7.148g 32%
Cholesterol 0mg 95mg 32%
Monounsaturated fat 0.085g 8.32g 21%
Vitamin B1 0.273mg 0.02mg 21%
Carbs 58.99g 0g 20%
Zinc 3.35mg 1.1mg 20%
Phosphorus 379mg 254mg 18%
Vitamin B5 0.906mg 18%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Potassium 983mg 520mg 14%
Protein 25.21g 18.5g 13%
Vitamin B3 1.447mg 3.3mg 12%
Vitamin B6 0.281mg 0.41mg 10%
Vitamin K 7.8µg 7%
Calcium 138mg 66mg 7%
Vitamin A 1µg 47µg 5%
Vitamin B2 0.254mg 0.19mg 5%
Calories 341kcal 305kcal 2%
Net carbs 40.69g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +36.3%
Contains more CarbsCarbs +∞%
Contains more FatsFats +1430.5%
Contains more WaterWater +298.1%
Contains more OtherOther +298.8%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +9688.2%
Contains more Poly. FatPolyunsaturated fat +479.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.