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  6. Black gram vs. Sardines

Black gram vs. Sardines — In-Depth Nutrition Comparison

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Differences between black gram and sardines

  • Black gram has more copper, fiber, manganese, iron, magnesium, and folate, while sardines have more vitamin B12, selenium, and vitamin D.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Black gram vs Sardines infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +584.6%
Contains more PotassiumPotassium +147.6%
Contains more IronIron +159.2%
Contains more CopperCopper +427.4%
Contains more ZincZinc +155.7%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +1313.9%
Contains more CalciumCalcium +176.8%
Contains more PhosphorusPhosphorus +29.3%
Contains more SeleniumSelenium +542.7%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more FolateFolate +2060%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Copper 0.981mg 0.186mg 88%
Selenium 8.2µg 52.7µg 81%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.108mg 62%
Iron 7.57mg 2.92mg 58%
Magnesium 267mg 39mg 54%
Folate 216µg 10µg 52%
Cholesterol 0mg 142mg 47%
Polyunsaturated fat 1.071g 5.148g 27%
Calcium 138mg 382mg 24%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Vitamin B3 1.447mg 5.245mg 24%
Carbs 58.99g 0g 20%
Zinc 3.35mg 1.31mg 19%
Potassium 983mg 397mg 17%
Vitamin B1 0.273mg 0.08mg 16%
Phosphorus 379mg 490mg 16%
Fats 1.64g 11.45g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 38mg 307mg 12%
Monounsaturated fat 0.085g 3.869g 9%
Vitamin B6 0.281mg 0.167mg 9%
Calories 341kcal 208kcal 7%
Saturated fat 0.114g 1.528g 6%
Vitamin B5 0.906mg 0.642mg 5%
Vitamin A 1µg 32µg 3%
Vitamin B2 0.254mg 0.227mg 2%
Vitamin K 2.6µg 2%
Protein 25.21g 24.62g 1%
Net carbs 40.69g 0g N/A
Tryptophan 0.263mg 0.276mg 0%
Threonine 0.875mg 1.079mg 0%
Isoleucine 1.287mg 1.134mg 0%
Leucine 2.089mg 2.001mg 0%
Lysine 1.674mg 2.26mg 0%
Methionine 0.367mg 0.729mg 0%
Phenylalanine 1.473mg 0.961mg 0%
Valine 1.416mg 1.268mg 0%
Histidine 0.706mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +598.2%
Contains more WaterWater +451.9%
Contains more OtherOther +28.6%
~equal in Protein ~24.62g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +4451.8%
Contains more Poly. FatPolyunsaturated fat +380.7%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.