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  6. Black gram vs. Goat cheese

Black gram vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between black gram and goat cheese

  • Black gram has more iron, fiber, manganese, magnesium, folate, and copper; however, goat cheese is richer in vitamin B2 and vitamin A.
  • Goat cheese covers your daily saturated fat needs 103% more than black gram.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Cheese, goat, semisoft type.

Infographic

Black gram vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +820.7%
Contains more PotassiumPotassium +522.2%
Contains more IronIron +367.3%
Contains more CopperCopper +73.9%
Contains more ZincZinc +407.6%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +1541.9%
Contains more SeleniumSelenium +115.8%
Contains more CalciumCalcium +115.9%
~equal in Phosphorus ~375mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +279.2%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +376.8%
Contains more Vitamin B6Vitamin B6 +368.3%
Contains more FolateFolate +10700%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Goat cheese DV% diff.
Saturated fat 0.114g 20.639g 93%
Iron 7.57mg 1.62mg 74%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.093mg 62%
Magnesium 267mg 29mg 57%
Folate 216µg 2µg 54%
Copper 0.981mg 0.564mg 46%
Vitamin A 1µg 407µg 45%
Fats 1.64g 29.84g 43%
Vitamin B2 0.254mg 0.676mg 32%
Cholesterol 0mg 79mg 26%
Zinc 3.35mg 0.66mg 24%
Potassium 983mg 158mg 24%
Carbs 58.99g 0.12g 20%
Vitamin B1 0.273mg 0.072mg 17%
Vitamin B6 0.281mg 0.06mg 17%
Monounsaturated fat 0.085g 6.808g 17%
Sodium 38mg 415mg 16%
Calcium 138mg 298mg 16%
Vitamin B5 0.906mg 0.19mg 14%
Vitamin B12 0µg 0.22µg 9%
Selenium 8.2µg 3.8µg 8%
Protein 25.21g 21.58g 7%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin B3 1.447mg 1.148mg 2%
Polyunsaturated fat 1.071g 0.709g 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Calories 341kcal 364kcal 1%
Phosphorus 379mg 375mg 1%
Net carbs 40.69g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.263mg 0.227mg 0%
Threonine 0.875mg 0.805mg 0%
Isoleucine 1.287mg 0.893mg 0%
Leucine 2.089mg 1.861mg 0%
Lysine 1.674mg 1.549mg 0%
Methionine 0.367mg 0.575mg 0%
Phenylalanine 1.473mg 0.859mg 0%
Valine 1.416mg 1.485mg 0%
Histidine 0.706mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +49058.3%
Contains more OtherOther +14.3%
Contains more FatsFats +1719.5%
Contains more WaterWater +321.5%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +51.1%
Contains more Mono. FatMonounsaturated fat +7909.4%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.