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  6. Black gram vs. Graham cracker

Black gram vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between black gram and graham cracker?

  • Black gram is richer in copper, fiber, magnesium, iron, folate, phosphorus, potassium, manganese, and zinc, yet graham cracker is richer in vitamin B3.
  • Black gram's daily need coverage for copper is 90% higher.
  • Black gram has 7 times more magnesium than graham cracker. Black gram has 267mg of magnesium, while graham cracker has 40mg.
  • Black gram has a lower glycemic index than graham cracker.

We used Mungo beans, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Black gram vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +567.5%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +478.2%
Contains more IronIron +100.3%
Contains more CopperCopper +477.1%
Contains more ZincZinc +249%
Contains more PhosphorusPhosphorus +104.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +49.9%
Contains more SeleniumSelenium +30.2%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +80.1%
Contains more FolateFolate +137.4%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +206.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Graham cracker DV% diff.
Copper 0.981mg 0.17mg 90%
Fiber 18.3g 3.4g 60%
Magnesium 267mg 40mg 54%
Iron 7.57mg 3.78mg 47%
Protein 25.21g 6.69g 37%
Folate 216µg 91µg 31%
Polyunsaturated fat 1.071g 5.388g 29%
Phosphorus 379mg 185mg 28%
Potassium 983mg 170mg 24%
Manganese 1.527mg 1.019mg 22%
Zinc 3.35mg 0.96mg 22%
Starch 46.56g 19%
Vitamin B3 1.447mg 4.439mg 19%
Sodium 38mg 459mg 18%
Fats 1.64g 10.6g 14%
Vitamin K 14.3µg 12%
Vitamin B6 0.281mg 0.156mg 10%
Vitamin E 1.51mg 10%
Vitamin B5 0.906mg 0.42mg 10%
Saturated fat 0.114g 1.633g 7%
Monounsaturated fat 0.085g 2.509g 6%
Calcium 138mg 77mg 6%
Carbs 58.99g 77.66g 6%
Vitamin B2 0.254mg 0.317mg 5%
Calories 341kcal 430kcal 4%
Selenium 8.2µg 6.3µg 3%
Vitamin B1 0.273mg 0.265mg 1%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 40.69g 74.26g N/A
Sugar 24.85g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +276.8%
Contains more WaterWater +218.6%
Contains more OtherOther +102.4%
Contains more FatsFats +546.3%
Contains more CarbsCarbs +31.6%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +2851.8%
Contains more Poly. FatPolyunsaturated fat +403.1%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.