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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
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
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

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
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
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%

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 Milk
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Milk
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
15%
Milk
Minerals Daily Need Coverage Score
143%
Black gram
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 12)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.9)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.519g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. 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.