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  6. Black gram vs. Kiwi

Black gram vs. Kiwi — In-Depth Nutrition Comparison

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Differences between black gram and kiwi

  • Black gram has more copper, iron, manganese, fiber, magnesium, phosphorus, folate, zinc, and vitamin B1, while kiwi has more vitamin C.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi contains 24 times less iron than black gram. Black gram contains 7.57mg of iron, while kiwi contains 0.31mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of kiwi is 58.

The food types used in this comparison are Mungo beans, mature seeds, raw and Kiwifruit, green, raw.

Infographic

Black gram vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1470.6%
Contains more CalciumCalcium +305.9%
Contains more PotassiumPotassium +215.1%
Contains more IronIron +2341.9%
Contains more CopperCopper +654.6%
Contains more ZincZinc +2292.9%
Contains more PhosphorusPhosphorus +1014.7%
Contains more ManganeseManganese +1458.2%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -92.1%

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%
Kiwi
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +911.1%
Contains more Vitamin B2Vitamin B2 +916%
Contains more Vitamin B3Vitamin B3 +324.3%
Contains more Vitamin B5Vitamin B5 +395.1%
Contains more Vitamin B6Vitamin B6 +346%
Contains more FolateFolate +764%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Copper 0.981mg 0.13mg 95%
Iron 7.57mg 0.31mg 91%
Manganese 1.527mg 0.098mg 62%
Fiber 18.3g 3g 61%
Magnesium 267mg 17mg 60%
Phosphorus 379mg 34mg 49%
Folate 216µg 25µg 48%
Protein 25.21g 1.14g 48%
Vitamin K 40.3µg 34%
Zinc 3.35mg 0.14mg 29%
Vitamin B1 0.273mg 0.027mg 21%
Potassium 983mg 312mg 20%
Vitamin B2 0.254mg 0.025mg 18%
Vitamin B6 0.281mg 0.063mg 17%
Carbs 58.99g 14.66g 15%
Selenium 8.2µg 0.2µg 15%
Vitamin B5 0.906mg 0.183mg 14%
Calories 341kcal 61kcal 14%
Vitamin E 1.46mg 10%
Calcium 138mg 34mg 10%
Vitamin B3 1.447mg 0.341mg 7%
Polyunsaturated fat 1.071g 0.287g 5%
Fructose 4.35g 5%
Sodium 38mg 3mg 2%
Fats 1.64g 0.52g 2%
Choline 7.8mg 1%
Net carbs 40.69g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 1µg 4µg 0%
Saturated fat 0.114g 0.029g 0%
Monounsaturated fat 0.085g 0.047g 0%
Tryptophan 0.263mg 0.015mg 0%
Threonine 0.875mg 0.047mg 0%
Isoleucine 1.287mg 0.051mg 0%
Leucine 2.089mg 0.066mg 0%
Lysine 1.674mg 0.061mg 0%
Methionine 0.367mg 0.024mg 0%
Phenylalanine 1.473mg 0.044mg 0%
Valine 1.416mg 0.057mg 0%
Histidine 0.706mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2111.4%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +302.4%
Contains more OtherOther +450.8%
Contains more WaterWater +669.2%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +80.9%
Contains more Poly. FatPolyunsaturated fat +273.2%
Contains less Sat. FatSaturated fat -74.6%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.