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Black gram vs. Haddock — In-Depth Nutrition Comparison

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What are the differences between black gram and haddock?

  • Black gram is higher in copper, iron, fiber, manganese, magnesium, folate, and zinc, yet haddock is higher in vitamin B12 and selenium.
  • Black gram's daily need coverage for copper is 106% more.
  • The glycemic index of haddock is lower.

We used Mungo beans, mature seeds, raw and Fish, haddock, cooked, dry heat types in this article.

Infographic

Black gram vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +926.9%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +180.1%
Contains more IronIron +3504.8%
Contains more CopperCopper +3673.1%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +36.3%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +11646.2%
Contains more SeleniumSelenium +286.6%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin B1Vitamin B1 +1087%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more FolateFolate +1561.5%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +198.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1868.4%
Contains more WaterWater +637.5%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +14.9%
Contains more Poly. FatPolyunsaturated fat +425%
~equal in Saturated fat ~0.111g

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 Haddock
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Haddock DV% diff.
Copper 0.981mg 0.026mg 106%
Iron 7.57mg 0.21mg 92%
Vitamin B12 0µg 2.13µg 89%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.013mg 66%
Magnesium 267mg 26mg 57%
Folate 216µg 13µg 51%
Selenium 8.2µg 31.7µg 43%
Zinc 3.35mg 0.4mg 27%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.273mg 0.023mg 21%
Carbs 58.99g 0g 20%
Potassium 983mg 351mg 19%
Vitamin B3 1.447mg 4.119mg 17%
Phosphorus 379mg 278mg 14%
Choline 79.6mg 14%
Vitamin B2 0.254mg 0.069mg 14%
Calories 341kcal 90kcal 13%
Calcium 138mg 14mg 12%
Sodium 38mg 261mg 10%
Protein 25.21g 19.99g 10%
Vitamin B5 0.906mg 0.494mg 8%
Polyunsaturated fat 1.071g 0.204g 6%
Vitamin B6 0.281mg 0.327mg 4%
Vitamin E 0.55mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin A 1µg 21µg 2%
Fats 1.64g 0.55g 2%
Net carbs 40.69g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.114g 0.111g 0%
Monounsaturated fat 0.085g 0.074g 0%
Tryptophan 0.263mg 0.26mg 0%
Threonine 0.875mg 1.015mg 0%
Isoleucine 1.287mg 1.067mg 0%
Leucine 2.089mg 1.882mg 0%
Lysine 1.674mg 2.126mg 0%
Methionine 0.367mg 0.686mg 0%
Phenylalanine 1.473mg 0.904mg 0%
Valine 1.416mg 1.193mg 0%
Histidine 0.706mg 0.682mg 0%
Omega-3 - EPA 0.051g N/A
Omega-3 - DHA 0.109g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
42%
Haddock
Minerals Daily Need Coverage Score
143%
Black gram
41%
Haddock

Comparison summary

Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 223mg)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $14.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.