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  6. Black gram vs. Jerusalem artichoke

Black gram vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are black gram and jerusalem artichoke different?

  • Black gram has more copper, fiber, manganese, magnesium, iron, folate, phosphorus, zinc, potassium, and vitamin B6 than jerusalem artichoke.
  • Daily need coverage for copper for black gram is 93% higher.
  • Black gram contains 28 times more zinc than jerusalem artichoke. While black gram contains 3.35mg of zinc, jerusalem artichoke contains only 0.12mg.
  • Jerusalem artichoke has a lower glycemic index (32) than black gram (43).

Mungo beans, mature seeds, raw and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Black gram vs Jerusalem artichoke infographic
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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% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +1470.6%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +122.6%
Contains more CopperCopper +600.7%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +385.9%
Contains more ManganeseManganese +2445%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -89.5%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +264.9%
Contains more FolateFolate +1561.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Jerusalem artichoke DV% diff.
Copper 0.981mg 0.14mg 93%
Fiber 18.3g 1.6g 67%
Manganese 1.527mg 0.06mg 64%
Magnesium 267mg 17mg 60%
Iron 7.57mg 3.4mg 52%
Folate 216µg 13µg 51%
Protein 25.21g 2g 46%
Phosphorus 379mg 78mg 43%
Zinc 3.35mg 0.12mg 29%
Vitamin B6 0.281mg 0.077mg 16%
Potassium 983mg 429mg 16%
Vitamin B2 0.254mg 0.06mg 15%
Selenium 8.2µg 0.7µg 14%
Carbs 58.99g 17.44g 14%
Calories 341kcal 73kcal 13%
Calcium 138mg 14mg 12%
Vitamin B5 0.906mg 0.397mg 10%
Polyunsaturated fat 1.071g 0.001g 7%
Vitamin B1 0.273mg 0.2mg 6%
Choline 30mg 5%
Vitamin C 0mg 4mg 4%
Fats 1.64g 0.01g 3%
Vitamin E 0.19mg 1%
Sodium 38mg 4mg 1%
Vitamin B3 1.447mg 1.3mg 1%
Saturated fat 0.114g 0g 1%
Net carbs 40.69g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 1µg 1µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.085g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +1160.5%
Contains more FatsFats +16300%
Contains more CarbsCarbs +238.2%
Contains more OtherOther +32.3%
Contains more WaterWater +622.3%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +2025%
Contains more Poly. FatPolyunsaturated fat +107000%
Contains less Sat. FatSaturated fat -100%

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.