Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Mashed potato

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

Compare

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.
  • Mashed potato has a higher glycemic index than black gram.

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.
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +243.7%
Contains more IronIron +2341.9%
Contains more CopperCopper +2702.9%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +542.4%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +1458.2%
Contains more SeleniumSelenium +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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +1593.3%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Mashed potato DV% diff.
Copper 0.981mg 0.035mg 105%
Iron 7.57mg 0.31mg 91%
Fiber 18.3g 1.3g 68%
Manganese 1.527mg 0.098mg 62%
Magnesium 267mg 15mg 60%
Folate 216µg 9µg 52%
Protein 25.21g 1.65g 47%
Phosphorus 379mg 59mg 46%
Zinc 3.35mg 0.22mg 28%
Vitamin B1 0.273mg 0.015mg 22%
Potassium 983mg 286mg 21%
Vitamin B5 0.906mg 18%
Vitamin B2 0.254mg 0.015mg 18%
Carbs 58.99g 14.65g 15%
Calories 341kcal 89kcal 13%
Selenium 8.2µg 0.8µg 13%
Vitamin B6 0.281mg 0.12mg 12%
Calcium 138mg 18mg 12%
Sodium 38mg 306mg 12%
Starch 12.1g 5%
Vitamin A 1µg 43µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Monounsaturated fat 0.085g 0.72g 2%
Saturated fat 0.114g 0.577g 2%
Polyunsaturated fat 1.071g 1.342g 2%
Fats 1.64g 2.82g 2%
Vitamin B3 1.447mg 1.08mg 2%
Net carbs 40.69g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
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 ProteinProtein +1427.9%
Contains more CarbsCarbs +302.7%
Contains more OtherOther +166.7%
Contains more FatsFats +72%
Contains more WaterWater +637.2%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +747.1%
Contains more Poly. FatPolyunsaturated fat +25.3%

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.