Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. Kielbasa — In-Depth Nutrition Comparison

Compare

What are the differences between black gram and kielbasa?

  • Black gram is higher in iron and fiber, yet kielbasa is higher in vitamin C, polyunsaturated fat, and monounsaturated fat.
  • Black gram's daily need coverage for iron is 79% more.
  • The amount of sodium in black gram is lower.
  • The glycemic index of kielbasa is lower.

We used Mungo beans, mature seeds, raw and Kielbasa, Polish, turkey and beef, smoked types in this article.

Infographic

Black gram vs Kielbasa 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +510.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more ProteinProtein +92.4%
Contains more CarbsCarbs +1412.6%
Contains more FatsFats +973.2%
Contains more WaterWater +474.1%
~equal in Other ~3.4g

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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +9629.4%
Contains more Poly. FatPolyunsaturated fat +117.6%

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

All nutrients comparison - raw data values

Nutrient Black gram Kielbasa DV% diff.
Copper 0.981mg 109%
Iron 7.57mg 1.24mg 79%
Fiber 18.3g 0g 73%
Manganese 1.527mg 66%
Magnesium 267mg 64%
Phosphorus 379mg 54%
Folate 216µg 54%
Sodium 38mg 1200mg 51%
Zinc 3.35mg 30%
Potassium 983mg 29%
Saturated fat 0.114g 6.23g 28%
Fats 1.64g 17.6g 25%
Protein 25.21g 13.1g 24%
Cholesterol 0mg 70mg 23%
Vitamin B1 0.273mg 23%
Vitamin B6 0.281mg 22%
Vitamin B2 0.254mg 20%
Monounsaturated fat 0.085g 8.27g 20%
Vitamin B5 0.906mg 18%
Carbs 58.99g 3.9g 18%
Vitamin C 0mg 14.8mg 16%
Selenium 8.2µg 15%
Calcium 138mg 14%
Vitamin B3 1.447mg 9%
Polyunsaturated fat 1.071g 2.33g 8%
Calories 341kcal 226kcal 6%
Net carbs 40.69g 3.9g N/A
Vitamin A 1µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Kielbasa
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
4%
Kielbasa
Minerals Daily Need Coverage Score
143%
Black gram
20%
Kielbasa

Comparison summary

Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 70mg)
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 - 1162mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 6.116g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.