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  6. Black gram vs. Ground beef

Black gram vs. Ground beef — In-Depth Nutrition Comparison

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How are black gram and ground beef different?

  • Black gram is richer in copper, fiber, iron, manganese, magnesium, folate, and phosphorus, while ground beef is higher in vitamin B12.
  • Ground beef covers your daily need for vitamin B12, 104% more than black gram.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index (43) than ground beef (0).

Mungo beans, mature seeds, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types were used in this article.

Infographic

Black gram vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +1470.6%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +307.9%
Contains more IronIron +233.5%
Contains more CopperCopper +1141.8%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -47.9%
Contains more ManganeseManganese +16866.7%
Contains more ZincZinc +74.3%
Contains more SeleniumSelenium +132.9%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin B1Vitamin B1 +435.3%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B5Vitamin B5 +77%
Contains more FolateFolate +2985.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +178.2%
Contains more Vitamin B6Vitamin B6 +10.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Copper 0.981mg 0.079mg 100%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.009mg 66%
Iron 7.57mg 2.27mg 66%
Magnesium 267mg 17mg 60%
Folate 216µg 7µg 52%
Phosphorus 379mg 166mg 30%
Cholesterol 0mg 88mg 29%
Saturated fat 0.114g 6.073g 27%
Zinc 3.35mg 5.84mg 23%
Potassium 983mg 241mg 22%
Fats 1.64g 15.37g 21%
Carbs 58.99g 0g 20%
Selenium 8.2µg 19.1µg 20%
Vitamin B1 0.273mg 0.051mg 19%
Monounsaturated fat 0.085g 7.322g 18%
Vitamin B3 1.447mg 4.026mg 16%
Choline 73.2mg 13%
Calcium 138mg 33mg 11%
Vitamin B5 0.906mg 0.512mg 8%
Vitamin B2 0.254mg 0.171mg 6%
Calories 341kcal 241kcal 5%
Polyunsaturated fat 1.071g 0.408g 4%
Protein 25.21g 23.87g 3%
Vitamin B6 0.281mg 0.311mg 2%
Vitamin K 2.9µg 2%
Sodium 38mg 73mg 2%
Vitamin E 0.12mg 1%
Net carbs 40.69g 0g N/A
Vitamin D 0IU 2IU 0%
Vitamin A 1µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.263mg 0.121mg 0%
Threonine 0.875mg 0.923mg 0%
Isoleucine 1.287mg 1.055mg 0%
Leucine 2.089mg 1.861mg 0%
Lysine 1.674mg 1.976mg 0%
Methionine 0.367mg 0.614mg 0%
Phenylalanine 1.473mg 0.931mg 0%
Valine 1.416mg 1.172mg 0%
Histidine 0.706mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +40.6%
Contains more FatsFats +837.2%
Contains more WaterWater +440.5%
~equal in Protein ~23.87g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +162.5%
Contains more Mono. FatMonounsaturated fat +8514.1%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.