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  6. Black gram vs. Fruit salad

Black gram vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between black gram and fruit salad?

  • Fruit salad has less copper, iron, fiber, magnesium, manganese, folate, phosphorus, zinc, potassium, and vitamin B1 than black gram.
  • Black gram's daily need coverage for copper is 103% higher.
  • Black gram has 72 times more folate than fruit salad. Black gram has 216µg of folate, while fruit salad has 3µg.
  • Black gram has a lower glycemic index than fruit salad.

We used Mungo beans, mature seeds, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this comparison.

Infographic

Black gram vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +1154.5%
Contains more PotassiumPotassium +747.4%
Contains more IronIron +2928%
Contains more CopperCopper +1862%
Contains more ZincZinc +2292.9%
Contains more PhosphorusPhosphorus +2607.1%
Contains more ManganeseManganese +911.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -86.8%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +2381.8%
Contains more Vitamin B2Vitamin B2 +1714.3%
Contains more Vitamin B3Vitamin B3 +306.5%
Contains more Vitamin B5Vitamin B5 +1609.4%
Contains more Vitamin B6Vitamin B6 +940.7%
Contains more FolateFolate +7100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2900%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Fruit salad DV% diff.
Copper 0.981mg 0.05mg 103%
Iron 7.57mg 0.25mg 92%
Fiber 18.3g 1g 69%
Magnesium 267mg 8mg 62%
Manganese 1.527mg 0.151mg 60%
Folate 216µg 3µg 53%
Phosphorus 379mg 14mg 52%
Protein 25.21g 0.51g 49%
Zinc 3.35mg 0.14mg 29%
Potassium 983mg 116mg 26%
Vitamin B1 0.273mg 0.011mg 22%
Vitamin B6 0.281mg 0.027mg 20%
Vitamin B2 0.254mg 0.014mg 18%
Vitamin B5 0.906mg 0.053mg 17%
Selenium 8.2µg 15%
Calories 341kcal 50kcal 15%
Carbs 58.99g 13.05g 15%
Calcium 138mg 11mg 13%
Polyunsaturated fat 1.071g 0.011g 7%
Vitamin B3 1.447mg 0.356mg 7%
Vitamin C 0mg 3.3mg 4%
Vitamin A 1µg 30µg 3%
Fats 1.64g 0.03g 2%
Saturated fat 0.114g 0.004g 1%
Sodium 38mg 5mg 1%
Net carbs 40.69g 12.05g N/A
Monounsaturated fat 0.085g 0.005g 0%
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4843.1%
Contains more FatsFats +5366.7%
Contains more CarbsCarbs +352%
Contains more OtherOther +1192.3%
Contains more WaterWater +697.7%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +9636.4%
Contains less Sat. FatSaturated fat -96.5%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.