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  6. Black gram vs. Grape leaves

Black gram vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Black gram and Grape leaves?

  • Black gram is higher in Copper, Iron, Phosphorus, Magnesium, Folate, Fiber, and Zinc, yet Grape leaves are higher in Vitamin A RAE, Manganese, and Calcium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% more.
  • Black gram has 5 times more Zinc than Grape leaves. While Black gram has 3.35mg of Zinc, Grape leaves have only 0.67mg.

We used Mungo beans, mature seeds, raw and Grape leaves, raw types in this article.

Infographic

Black gram vs Grape leaves 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.
Black gram
Black gram
7
:
3
Grape leaves
Grape leaves
Contains more Iron +187.8%
Contains more Magnesium +181.1%
Contains more Phosphorus +316.5%
Contains more Potassium +261.4%
Contains more Zinc +400%
Contains more Copper +136.4%
Contains more Selenium +811.1%
Contains more Calcium +163%
Contains less Sodium -76.3%
Contains more Manganese +87%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Iron +187.8%
Contains more Magnesium +181.1%
Contains more Phosphorus +316.5%
Contains more Potassium +261.4%
Contains more Zinc +400%
Contains more Copper +136.4%
Contains more Selenium +811.1%
Contains more Calcium +163%
Contains less Sodium -76.3%
Contains more Manganese +87%

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.
Black gram
Black gram
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin B1 +582.5%
Contains more Vitamin B5 +292.2%
Contains more Folate +160.2%
Contains more Vitamin A +119556.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +63.2%
Contains more Vitamin B6 +42.3%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +582.5%
Contains more Vitamin B5 +292.2%
Contains more Folate +160.2%
Contains more Vitamin A +119556.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +63.2%
Contains more Vitamin B6 +42.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Grape leaves
Grape leaves
Contains more Protein +350.2%
Contains more Carbs +240.8%
Contains more Other +103.6%
Contains more Fats +29.3%
Contains more Water +578.9%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Protein +350.2%
Contains more Carbs +240.8%
Contains more Other +103.6%
Contains more Fats +29.3%
Contains more Water +578.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
3
:
0
Grape leaves
Grape leaves
Contains less Saturated Fat -66.1%
Equal in Monounsaturated Fat - 0.081
Equal in Polyunsaturated fat - 1.065
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -66.1%
Equal in Monounsaturated Fat - 0.081
Equal in Polyunsaturated fat - 1.065

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Grape leaves
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Grape leaves Opinion
Net carbs 40.69g 6.31g Black gram
Protein 25.21g 5.6g Black gram
Fats 1.64g 2.12g Grape leaves
Carbs 58.99g 17.31g Black gram
Calories 341kcal 93kcal Black gram
Sugar 6.3g Black gram
Fiber 18.3g 11g Black gram
Calcium 138mg 363mg Grape leaves
Iron 7.57mg 2.63mg Black gram
Magnesium 267mg 95mg Black gram
Phosphorus 379mg 91mg Black gram
Potassium 983mg 272mg Black gram
Sodium 38mg 9mg Grape leaves
Zinc 3.35mg 0.67mg Black gram
Copper 0.981mg 0.415mg Black gram
Manganese 1.527mg 2.855mg Grape leaves
Selenium 8.2µg 0.9µg Black gram
Vitamin A 23IU 27521IU Grape leaves
Vitamin A RAE 1µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Vitamin B1 0.273mg 0.04mg Black gram
Vitamin B2 0.254mg 0.354mg Grape leaves
Vitamin B3 1.447mg 2.362mg Grape leaves
Vitamin B5 0.906mg 0.231mg Black gram
Vitamin B6 0.281mg 0.4mg Grape leaves
Folate 216µg 83µg Black gram
Vitamin K 108.6µg Grape leaves
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.114g 0.336g Black gram
Monounsaturated Fat 0.085g 0.081g Black gram
Polyunsaturated fat 1.071g 1.065g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
192%
Grape leaves
Minerals Daily Need Coverage Score
143%
Black gram
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.