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  6. Black gram vs. French fries

Black gram vs. French fries — In-Depth Nutrition Comparison

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Differences between black gram and french fries

  • French fries contain less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, vitamin B2, and selenium than black gram.
  • Black gram's daily need coverage for copper is 95% higher.
  • French fries contain 9 times less iron than black gram. Black gram contains 7.57mg of iron, while french fries contain 0.81mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of french fries is 70.

The food types used in this comparison are Mungo beans, mature seeds, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Black gram vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +662.9%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +69.8%
Contains more IronIron +834.6%
Contains more CopperCopper +691.1%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +203.2%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +518.2%
Contains more SeleniumSelenium +811.1%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin B2Vitamin B2 +551.3%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more FolateFolate +620%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +107.6%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram French fries DV% diff.
Copper 0.981mg 0.124mg 95%
Iron 7.57mg 0.81mg 85%
Fiber 18.3g 3.8g 58%
Manganese 1.527mg 0.247mg 56%
Magnesium 267mg 35mg 55%
Folate 216µg 30µg 47%
Protein 25.21g 3.43g 44%
Phosphorus 379mg 125mg 36%
Polyunsaturated fat 1.071g 5.398g 29%
Zinc 3.35mg 0.5mg 26%
Fats 1.64g 14.73g 20%
Vitamin B2 0.254mg 0.039mg 17%
Monounsaturated fat 0.085g 5.969g 15%
Selenium 8.2µg 0.9µg 13%
Calcium 138mg 18mg 12%
Potassium 983mg 579mg 12%
Vitamin E 1.67mg 11%
Vitamin B3 1.447mg 3.004mg 10%
Saturated fat 0.114g 2.336g 10%
Vitamin K 11.2µg 9%
Vitamin B1 0.273mg 0.17mg 9%
Vitamin B6 0.281mg 0.372mg 7%
Vitamin B5 0.906mg 0.58mg 7%
Sodium 38mg 210mg 7%
Choline 36.8mg 7%
Carbs 58.99g 41.44g 6%
Vitamin C 0mg 4.7mg 5%
Calories 341kcal 312kcal 1%
Net carbs 40.69g 37.64g N/A
Sugar 0.3g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.06g 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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +635%
Contains more CarbsCarbs +42.4%
Contains more OtherOther +81.6%
Contains more FatsFats +798.2%
Contains more WaterWater +256.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +6922.4%
Contains more Poly. FatPolyunsaturated fat +404%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.