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  6. Black gram vs. Hash browns

Black gram vs. Hash browns — In-Depth Nutrition Comparison

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How are black gram and hash browns different?

  • Black gram has more copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, and potassium than hash browns.
  • Daily need coverage for copper for black gram is 98% higher.
  • Black gram contains 18 times more folate than hash browns. While black gram contains 216µg of folate, hash browns contain only 12µg.
  • Black gram has less sodium.
  • Black gram has a lower glycemic index (43) than hash browns (56).

Mungo beans, mature seeds, raw and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Black gram vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +176.9%
Contains more IronIron +1161.7%
Contains more CopperCopper +881%
Contains more ZincZinc +830.6%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +1950%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +99.3%
Contains more Vitamin B2Vitamin B2 +568.4%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more FolateFolate +1700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +27%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Hash browns DV% diff.
Copper 0.981mg 0.1mg 98%
Iron 7.57mg 0.6mg 87%
Fiber 18.3g 2.7g 62%
Manganese 1.527mg 0.158mg 60%
Magnesium 267mg 21mg 59%
Folate 216µg 12µg 51%
Protein 25.21g 2.58g 45%
Phosphorus 379mg 98mg 40%
Polyunsaturated fat 1.071g 5.665g 31%
Zinc 3.35mg 0.36mg 27%
Fats 1.64g 17.04g 24%
Sodium 38mg 566mg 23%
Monounsaturated fat 0.085g 7.827g 19%
Potassium 983mg 355mg 18%
Vitamin B2 0.254mg 0.038mg 17%
Vitamin E 2.62mg 17%
Selenium 8.2µg 0.4µg 14%
Calcium 138mg 19mg 12%
Vitamin B5 0.906mg 0.38mg 11%
Vitamin B1 0.273mg 0.137mg 11%
Starch 25.74g 11%
Saturated fat 0.114g 2.54g 11%
Carbs 58.99g 28.88g 10%
Vitamin K 9.9µg 8%
Vitamin B6 0.281mg 0.186mg 7%
Vitamin C 0mg 5.4mg 6%
Choline 17.8mg 3%
Calories 341kcal 272kcal 3%
Vitamin B3 1.447mg 1.838mg 2%
Net carbs 40.69g 26.18g N/A
Sugar 0.56g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +877.1%
Contains more CarbsCarbs +104.3%
Contains more OtherOther +50.7%
Contains more FatsFats +939%
Contains more WaterWater +356.2%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +9108.2%
Contains more Poly. FatPolyunsaturated fat +428.9%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.