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  6. Black gram vs. Gooseberry

Black gram vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between black gram and gooseberries

  • Black gram has more copper, iron, magnesium, manganese, fiber, folate, phosphorus, zinc, and potassium; however, gooseberries are richer in vitamin C.
  • Black gram covers your daily copper needs 101% more than gooseberries.
  • Gooseberries have 36 times less folate than black gram. Black gram has 216µg of folate, while gooseberries have 6µg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Gooseberries, raw.

Infographic

Black gram vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2570%
Contains more CalciumCalcium +452%
Contains more PotassiumPotassium +396.5%
Contains more IronIron +2341.9%
Contains more CopperCopper +1301.4%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +1303.7%
Contains more ManganeseManganese +960.4%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -97.4%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin B3Vitamin B3 +382.3%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +251.3%
Contains more FolateFolate +3500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Gooseberry DV% diff.
Copper 0.981mg 0.07mg 101%
Iron 7.57mg 0.31mg 91%
Magnesium 267mg 10mg 61%
Manganese 1.527mg 0.144mg 60%
Fiber 18.3g 4.3g 56%
Folate 216µg 6µg 53%
Phosphorus 379mg 27mg 50%
Protein 25.21g 0.88g 49%
Vitamin C 0mg 27.7mg 31%
Zinc 3.35mg 0.12mg 29%
Potassium 983mg 198mg 23%
Vitamin B1 0.273mg 0.04mg 19%
Vitamin B2 0.254mg 0.03mg 17%
Carbs 58.99g 10.18g 16%
Calories 341kcal 44kcal 15%
Vitamin B6 0.281mg 0.08mg 15%
Selenium 8.2µg 0.6µg 14%
Vitamin B5 0.906mg 0.286mg 12%
Calcium 138mg 25mg 11%
Vitamin B3 1.447mg 0.3mg 7%
Polyunsaturated fat 1.071g 0.317g 5%
Fats 1.64g 0.58g 2%
Vitamin A 1µg 15µg 2%
Vitamin E 0.37mg 2%
Sodium 38mg 1mg 2%
Net carbs 40.69g 5.88g N/A
Saturated fat 0.114g 0.038g 0%
Monounsaturated fat 0.085g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2764.8%
Contains more FatsFats +182.8%
Contains more CarbsCarbs +479.5%
Contains more OtherOther +585.7%
Contains more WaterWater +713.6%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +237.9%
Contains less Sat. FatSaturated fat -66.7%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.