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  6. Black gram vs. Milk

Black gram vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between black gram and milk

  • Milk has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram covers your daily copper needs 108% more than milk.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Black gram vs Milk 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%
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2327.3%
Contains more PotassiumPotassium +555.3%
Contains more IronIron +25133.3%
Contains more CopperCopper +9710%
Contains more ZincZinc +697.6%
Contains more PhosphorusPhosphorus +298.9%
Contains less SodiumSodium -13.6%
Contains more ManganeseManganese +50800%
Contains more SeleniumSelenium +148.5%
~equal in Calcium ~125mg

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%
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +1265%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +1455.9%
Contains more Vitamin B5Vitamin B5 +151%
Contains more Vitamin B6Vitamin B6 +659.5%
Contains more FolateFolate +4220%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Milk DV% diff.
Copper 0.981mg 0.01mg 108%
Iron 7.57mg 0.03mg 94%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.003mg 66%
Magnesium 267mg 11mg 61%
Folate 216µg 5µg 53%
Protein 25.21g 3.37g 44%
Phosphorus 379mg 95mg 41%
Zinc 3.35mg 0.42mg 27%
Potassium 983mg 150mg 25%
Vitamin B1 0.273mg 0.02mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.281mg 0.037mg 19%
Carbs 58.99g 4.99g 18%
Calories 341kcal 42kcal 15%
Vitamin B5 0.906mg 0.361mg 11%
Selenium 8.2µg 3.3µg 9%
Vitamin B3 1.447mg 0.093mg 8%
Polyunsaturated fat 1.071g 0.035g 7%
Vitamin A 1µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin B2 0.254mg 0.185mg 5%
Choline 17.7mg 3%
Cholesterol 0mg 5mg 2%
Saturated fat 0.114g 0.633g 2%
Fats 1.64g 0.97g 1%
Calcium 138mg 125mg 1%
Net carbs 40.69g 4.99g N/A
Sugar 5.2g N/A
Sodium 38mg 44mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.085g 0.277g 0%
Tryptophan 0.263mg 0.043mg 0%
Threonine 0.875mg 0.143mg 0%
Isoleucine 1.287mg 0.174mg 0%
Leucine 2.089mg 0.319mg 0%
Lysine 1.674mg 0.282mg 0%
Methionine 0.367mg 0.088mg 0%
Phenylalanine 1.473mg 0.174mg 0%
Valine 1.416mg 0.22mg 0%
Histidine 0.706mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +648.1%
Contains more FatsFats +69.1%
Contains more CarbsCarbs +1082.2%
Contains more OtherOther +348%
Contains more WaterWater +732.6%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -82%
Contains more Poly. FatPolyunsaturated fat +2960%
Contains more Mono. FatMonounsaturated fat +225.9%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.