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Black gram vs. Lamb — In-Depth Nutrition Comparison

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A recap on differences between black gram and lamb

  • Black gram has more copper, fiber, iron, manganese, magnesium, and folate; however, lamb is higher in vitamin B12, selenium, and vitamin B3.
  • Lamb covers your daily vitamin B12 needs 106% more than black gram.
  • Black gram has less saturated fat.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Black gram vs Lamb 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%
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +1060.9%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +217.1%
Contains more IronIron +302.7%
Contains more CopperCopper +724.4%
Contains more PhosphorusPhosphorus +101.6%
Contains less SodiumSodium -47.2%
Contains more ManganeseManganese +6840.9%
Contains more ZincZinc +33.1%
Contains more SeleniumSelenium +222%

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%
Lamb
6
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B5Vitamin B5 +37.3%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +360.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.25mg

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
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +309.8%
Contains more FatsFats +1176.8%
Contains more WaterWater +397.4%
~equal in Protein ~24.52g

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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +10276.5%
Contains more Poly. FatPolyunsaturated fat +41%

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

All nutrients comparison - raw data values

Nutrient Black gram Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Copper 0.981mg 0.119mg 96%
Fiber 18.3g 0g 73%
Iron 7.57mg 1.88mg 71%
Manganese 1.527mg 0.022mg 65%
Magnesium 267mg 23mg 58%
Folate 216µg 18µg 50%
Saturated fat 0.114g 8.83g 40%
Selenium 8.2µg 26.4µg 33%
Vitamin B3 1.447mg 6.66mg 33%
Cholesterol 0mg 97mg 32%
Fats 1.64g 20.94g 30%
Phosphorus 379mg 188mg 27%
Monounsaturated fat 0.085g 8.82g 22%
Potassium 983mg 310mg 20%
Carbs 58.99g 0g 20%
Choline 93.7mg 17%
Vitamin B1 0.273mg 0.1mg 14%
Calcium 138mg 17mg 12%
Vitamin B6 0.281mg 0.13mg 12%
Zinc 3.35mg 4.46mg 10%
Vitamin B5 0.906mg 0.66mg 5%
Vitamin K 4.6µg 4%
Polyunsaturated fat 1.071g 1.51g 3%
Calories 341kcal 294kcal 2%
Protein 25.21g 24.52g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.14mg 1%
Sodium 38mg 72mg 1%
Net carbs 40.69g 0g N/A
Vitamin D 0IU 2IU 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.254mg 0.25mg 0%
Tryptophan 0.263mg 0.287mg 0%
Threonine 0.875mg 1.05mg 0%
Isoleucine 1.287mg 1.183mg 0%
Leucine 2.089mg 1.908mg 0%
Lysine 1.674mg 2.166mg 0%
Methionine 0.367mg 0.629mg 0%
Phenylalanine 1.473mg 0.998mg 0%
Valine 1.416mg 1.323mg 0%
Histidine 0.706mg 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
143%
Black gram
52%
Lamb

Comparison summary

Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 97mg)
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 - 34mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 8.716g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.