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Black gram vs. Pork Meat — In-Depth Nutrition Comparison

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The main differences between black gram and pork Meat

  • Black gram has more copper, iron, fiber, manganese, magnesium, and folate; however, pork Meat has more vitamin B1, selenium, vitamin B3, and vitamin B6.
  • Daily need coverage for copper for black gram is 97% higher.
  • Black gram has a higher glycemic index than pork Meat.

Food types used in this article are Mungo beans, mature seeds, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Black gram vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +820.7%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +133.5%
Contains more IronIron +558.3%
Contains more CopperCopper +783.8%
Contains more ZincZinc +38.4%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +11646.2%
Contains more SeleniumSelenium +365.9%

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +248%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +413.6%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +286.2%
Contains more FatsFats +114%
Contains more WaterWater +543.1%
~equal in Protein ~26.17g

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +111.7%
Contains more Mono. FatMonounsaturated fat +1469.4%

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 Pork Meat
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Pork Meat DV% diff.
Copper 0.981mg 0.111mg 97%
Iron 7.57mg 1.15mg 80%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.013mg 66%
Magnesium 267mg 29mg 57%
Vitamin B1 0.273mg 0.95mg 56%
Selenium 8.2µg 38.2µg 55%
Folate 216µg 0µg 54%
Vitamin B3 1.447mg 7.432mg 37%
Vitamin B6 0.281mg 0.739mg 35%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Carbs 58.99g 0g 20%
Potassium 983mg 421mg 17%
Phosphorus 379mg 267mg 16%
Choline 88.9mg 16%
Calcium 138mg 6mg 13%
Calories 341kcal 143kcal 10%
Vitamin B2 0.254mg 0.387mg 10%
Zinc 3.35mg 2.42mg 8%
Saturated fat 0.114g 1.198g 5%
Polyunsaturated fat 1.071g 0.506g 4%
Fats 1.64g 3.51g 3%
Monounsaturated fat 0.085g 1.334g 3%
Protein 25.21g 26.17g 2%
Vitamin B5 0.906mg 1.012mg 2%
Vitamin E 0.08mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Sodium 38mg 57mg 1%
Net carbs 40.69g 0g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.033g N/A
Tryptophan 0.263mg 0.275mg 0%
Threonine 0.875mg 1.175mg 0%
Isoleucine 1.287mg 1.288mg 0%
Leucine 2.089mg 2.229mg 0%
Lysine 1.674mg 2.427mg 0%
Methionine 0.367mg 0.721mg 0%
Phenylalanine 1.473mg 1.1mg 0%
Valine 1.416mg 1.367mg 0%
Histidine 0.706mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Pork Meat
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
63%
Pork Meat
Minerals Daily Need Coverage Score
143%
Black gram
54%
Pork Meat

Comparison summary

Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 43)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 73mg)
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 - 19mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.084g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.