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  6. Black gram vs. Mashed potato

Black gram vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between Black gram and Mashed potato

  • Mashed potato has less Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Zinc, Vitamin B1, and Potassium.
  • Black gram's daily need coverage for Copper is 105% more.
  • Black gram has 24 times more Iron than Mashed potato. Black gram has 7.57mg of Iron, while Mashed potato has 0.31mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Fast foods, potato, mashed.

Infographic

Black gram vs Mashed potato 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.
Black gram
Black gram
10
:
0
Mashed potato
Mashed potato
Contains more Calcium +666.7%
Contains more Iron +2341.9%
Contains more Magnesium +1680%
Contains more Phosphorus +542.4%
Contains more Potassium +243.7%
Contains less Sodium -87.6%
Contains more Zinc +1422.7%
Contains more Copper +2702.9%
Contains more Manganese +1458.2%
Contains more Selenium +925%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +666.7%
Contains more Iron +2341.9%
Contains more Magnesium +1680%
Contains more Phosphorus +542.4%
Contains more Potassium +243.7%
Contains less Sodium -87.6%
Contains more Zinc +1422.7%
Contains more Copper +2702.9%
Contains more Manganese +1458.2%
Contains more Selenium +925%

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.
Black gram
Black gram
6
:
4
Mashed potato
Mashed potato
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +1593.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +134.2%
Contains more Folate +2300%
Contains more Vitamin A +704.3%
Contains more Vitamin B12 +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin B1 +1720%
Contains more Vitamin B2 +1593.3%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +134.2%
Contains more Folate +2300%
Contains more Vitamin A +704.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1427.9%
Contains more Carbs +302.7%
Contains more Other +166.7%
Contains more Fats +72%
Contains more Water +637.2%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +1427.9%
Contains more Carbs +302.7%
Contains more Other +166.7%
Contains more Fats +72%
Contains more Water +637.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Mashed potato
Mashed potato
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +747.1%
Contains more Polyunsaturated fat +25.3%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +747.1%
Contains more Polyunsaturated fat +25.3%

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 Mashed potato
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Mashed potato Opinion
Net carbs 40.69g 13.35g Black gram
Protein 25.21g 1.65g Black gram
Fats 1.64g 2.82g Mashed potato
Carbs 58.99g 14.65g Black gram
Calories 341kcal 89kcal Black gram
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Black gram
Fiber 18.3g 1.3g Black gram
Calcium 138mg 18mg Black gram
Iron 7.57mg 0.31mg Black gram
Magnesium 267mg 15mg Black gram
Phosphorus 379mg 59mg Black gram
Potassium 983mg 286mg Black gram
Sodium 38mg 306mg Black gram
Zinc 3.35mg 0.22mg Black gram
Copper 0.981mg 0.035mg Black gram
Manganese 1.527mg 0.098mg Black gram
Selenium 8.2µg 0.8µg Black gram
Vitamin A 23IU 185IU Mashed potato
Vitamin A RAE 1µg 43µg Mashed potato
Vitamin E 0.42mg Mashed potato
Vitamin B1 0.273mg 0.015mg Black gram
Vitamin B2 0.254mg 0.015mg Black gram
Vitamin B3 1.447mg 1.08mg Black gram
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.12mg Black gram
Folate 216µg 9µg Black gram
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 5.9µg Mashed potato
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Trans Fat 0g 0.105g Black gram
Saturated Fat 0.114g 0.577g Black gram
Omega-3 - EPA 0.001g Mashed potato
Omega-3 - DPA 0.001g Mashed potato
Monounsaturated Fat 0.085g 0.72g Mashed potato
Polyunsaturated fat 1.071g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
9%
Mashed potato
Minerals Daily Need Coverage Score
143%
Black gram
15%
Mashed potato

Comparison summary

Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 268mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.