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  6. Black gram vs. Fontina

Black gram vs. Fontina — In-Depth Nutrition Comparison

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Summary of differences between black gram and fontina

  • Black gram has more copper, iron, fiber, manganese, magnesium, and folate, while fontina has more vitamin B12 and calcium.
  • Black gram covers your daily need for copper, 106% more than fontina.
  • The amount of saturated fat in black gram is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Cheese, fontina.

Infographic

Black gram vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +1807.1%
Contains more PotassiumPotassium +1435.9%
Contains more IronIron +3191.3%
Contains more CopperCopper +3824%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +10807.1%
Contains more CalciumCalcium +298.6%
Contains more SeleniumSelenium +76.8%
~equal in Zinc ~3.5mg
~equal in Phosphorus ~346mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +864.7%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more FolateFolate +3500%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Fontina DV% diff.
Copper 0.981mg 0.025mg 106%
Iron 7.57mg 0.23mg 92%
Saturated fat 0.114g 19.196g 87%
Fiber 18.3g 0g 73%
Vitamin B12 0µg 1.68µg 70%
Manganese 1.527mg 0.014mg 66%
Magnesium 267mg 14mg 60%
Folate 216µg 6µg 53%
Fats 1.64g 31.14g 45%
Calcium 138mg 550mg 41%
Cholesterol 0mg 116mg 39%
Sodium 38mg 800mg 33%
Vitamin A 1µg 261µg 29%
Potassium 983mg 64mg 27%
Monounsaturated fat 0.085g 8.687g 22%
Vitamin B1 0.273mg 0.021mg 21%
Carbs 58.99g 1.55g 19%
Vitamin B6 0.281mg 0.083mg 15%
Selenium 8.2µg 14.5µg 11%
Vitamin B5 0.906mg 0.429mg 10%
Vitamin B3 1.447mg 0.15mg 8%
Phosphorus 379mg 346mg 5%
Polyunsaturated fat 1.071g 1.654g 4%
Vitamin B2 0.254mg 0.204mg 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Calories 341kcal 389kcal 2%
Vitamin K 2.6µg 2%
Vitamin E 0.27mg 2%
Protein 25.21g 25.6g 1%
Zinc 3.35mg 3.5mg 1%
Net carbs 40.69g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.263mg 0.361mg 0%
Threonine 0.875mg 0.935mg 0%
Isoleucine 1.287mg 1.384mg 0%
Leucine 2.089mg 2.664mg 0%
Lysine 1.674mg 2.328mg 0%
Methionine 0.367mg 0.706mg 0%
Phenylalanine 1.473mg 1.497mg 0%
Valine 1.416mg 1.926mg 0%
Histidine 0.706mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +3705.8%
Contains more FatsFats +1798.8%
Contains more WaterWater +251.1%
Contains more OtherOther +12.8%
~equal in Protein ~25.6g

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10120%
Contains more Poly. FatPolyunsaturated fat +54.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.