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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, manganese, and calcium.
  • Grape leaves' daily need coverage for vitamin A is 550% 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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +181.1%
Contains more PotassiumPotassium +261.4%
Contains more IronIron +187.8%
Contains more CopperCopper +136.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +316.5%
Contains more SeleniumSelenium +811.1%
Contains more CalciumCalcium +163%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +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.
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B5Vitamin B5 +292.2%
Contains more FolateFolate +160.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B6Vitamin B6 +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Grape leaves DV% diff.
Vitamin A 1µg 1376µg 153%
Vitamin K 108.6µg 91%
Copper 0.981mg 0.415mg 63%
Iron 7.57mg 2.63mg 62%
Manganese 1.527mg 2.855mg 58%
Phosphorus 379mg 91mg 41%
Magnesium 267mg 95mg 41%
Protein 25.21g 5.6g 39%
Folate 216µg 83µg 33%
Fiber 18.3g 11g 29%
Zinc 3.35mg 0.67mg 24%
Calcium 138mg 363mg 23%
Potassium 983mg 272mg 21%
Vitamin B1 0.273mg 0.04mg 19%
Carbs 58.99g 17.31g 14%
Vitamin B5 0.906mg 0.231mg 14%
Selenium 8.2µg 0.9µg 13%
Vitamin E 2mg 13%
Calories 341kcal 93kcal 12%
Vitamin C 0mg 11.1mg 12%
Vitamin B6 0.281mg 0.4mg 9%
Vitamin B2 0.254mg 0.354mg 8%
Vitamin B3 1.447mg 2.362mg 6%
Choline 12.8mg 2%
Sodium 38mg 9mg 1%
Fats 1.64g 2.12g 1%
Saturated fat 0.114g 0.336g 1%
Net carbs 40.69g 6.31g N/A
Sugar 6.3g N/A
Monounsaturated fat 0.085g 0.081g 0%
Polyunsaturated fat 1.071g 1.065g 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
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 ProteinProtein +350.2%
Contains more CarbsCarbs +240.8%
Contains more OtherOther +103.6%
Contains more FatsFats +29.3%
Contains more WaterWater +578.9%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -66.1%
~equal in Monounsaturated fat ~0.081g
~equal in Polyunsaturated fat ~1.065g

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.