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  6. Black gram vs. Matzo

Black gram vs. Matzo — In-Depth Nutrition Comparison

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Significant differences between black gram and matzo

  • Black gram has more copper, fiber, magnesium, iron, folate, phosphorus, manganese, potassium, and zinc; however, matzo is richer in selenium.
  • Black gram covers your daily copper needs 102% more than matzo.
  • Matzo has 13 times less folate than black gram. Black gram has 216µg of folate, while matzo has 17µg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Crackers, matzo, plain.

Infographic

Black gram vs Matzo 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%
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +961.5%
Contains more PotassiumPotassium +777.7%
Contains more IronIron +139.6%
Contains more CopperCopper +1535%
Contains more ZincZinc +392.6%
Contains more PhosphorusPhosphorus +325.8%
Contains more ManganeseManganese +134.9%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +350%

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%
Matzo
Matzo
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +104.5%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more FolateFolate +1170.6%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +169%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Matzo DV% diff.
Copper 0.981mg 0.06mg 102%
Fiber 18.3g 3g 61%
Magnesium 267mg 25mg 58%
Iron 7.57mg 3.16mg 55%
Selenium 8.2µg 36.9µg 52%
Folate 216µg 17µg 50%
Phosphorus 379mg 89mg 41%
Manganese 1.527mg 0.65mg 38%
Protein 25.21g 10g 30%
Potassium 983mg 112mg 26%
Zinc 3.35mg 0.68mg 24%
Vitamin B3 1.447mg 3.892mg 15%
Vitamin B6 0.281mg 0.115mg 13%
Calcium 138mg 13mg 13%
Vitamin B1 0.273mg 0.387mg 10%
Vitamin B5 0.906mg 0.443mg 9%
Carbs 58.99g 83.7g 8%
Vitamin B2 0.254mg 0.291mg 3%
Polyunsaturated fat 1.071g 0.603g 3%
Calories 341kcal 395kcal 3%
Choline 10.8mg 2%
Sodium 38mg 0mg 2%
Saturated fat 0.114g 0.226g 1%
Fats 1.64g 1.4g 0%
Net carbs 40.69g 80.7g N/A
Sugar 0.29g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.085g 0.127g 0%
Tryptophan 0.263mg 0.116mg 0%
Threonine 0.875mg 0.267mg 0%
Isoleucine 1.287mg 0.371mg 0%
Leucine 2.089mg 0.692mg 0%
Lysine 1.674mg 0.193mg 0%
Methionine 0.367mg 0.176mg 0%
Phenylalanine 1.473mg 0.494mg 0%
Valine 1.416mg 0.42mg 0%
Histidine 0.706mg 0.213mg 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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +152.1%
Contains more FatsFats +17.1%
Contains more WaterWater +151.2%
Contains more OtherOther +460%
Contains more CarbsCarbs +41.9%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +77.6%
Contains more Mono. FatMonounsaturated fat +49.4%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.