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  6. Black gram vs. Mixed nuts

Black gram vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between black gram and mixed nuts

  • Black gram has more iron, fiber, folate, potassium, and magnesium; however, mixed nuts are richer in selenium, vitamin B3, manganese, and phosphorus.
  • Black gram covers your daily iron needs 62% more than mixed nuts.
  • Mixed nuts have 3 times less fiber than black gram. Black gram has 18.3g of fiber, while mixed nuts have 7g.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Black gram vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +16.6%
Contains more CalciumCalcium +17.9%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +190%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +313.4%
~equal in Copper ~0.907mg
~equal in Zinc ~3.36mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more FolateFolate +160.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +432.8%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B6Vitamin B6 +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Mixed nuts DV% diff.
Polyunsaturated fat 1.071g 14.612g 90%
Fats 1.64g 53.95g 80%
Monounsaturated fat 0.085g 28.488g 71%
Iron 7.57mg 2.61mg 62%
Vitamin E 7.82mg 52%
Selenium 8.2µg 33.9µg 47%
Fiber 18.3g 7g 45%
Vitamin B3 1.447mg 7.709mg 39%
Saturated fat 0.114g 8.711g 39%
Folate 216µg 83µg 33%
Manganese 1.527mg 2.04mg 22%
Calories 341kcal 607kcal 13%
Carbs 58.99g 21.05g 13%
Phosphorus 379mg 456mg 11%
Potassium 983mg 632mg 10%
Protein 25.21g 20.04g 10%
Choline 52mg 9%
Magnesium 267mg 229mg 9%
Copper 0.981mg 0.907mg 8%
Vitamin B1 0.273mg 0.189mg 7%
Vitamin B5 0.906mg 1.14mg 5%
Vitamin B6 0.281mg 0.352mg 5%
Vitamin K 5.7µg 5%
Vitamin B2 0.254mg 0.196mg 4%
Starch 4.2g 2%
Calcium 138mg 117mg 2%
Vitamin C 0mg 0.5mg 1%
Sodium 38mg 5mg 1%
Net carbs 40.69g 14.05g N/A
Sugar 4.15g N/A
Zinc 3.35mg 3.36mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.263mg 0.22mg 0%
Threonine 0.875mg 0.703mg 0%
Isoleucine 1.287mg 0.826mg 0%
Leucine 2.089mg 1.656mg 0%
Lysine 1.674mg 0.782mg 0%
Methionine 0.367mg 0.283mg 0%
Phenylalanine 1.473mg 1.182mg 0%
Valine 1.416mg 1.001mg 0%
Histidine 0.706mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +25.8%
Contains more CarbsCarbs +180.2%
Contains more WaterWater +419.2%
Contains more OtherOther +16.7%
Contains more FatsFats +3189.6%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +33415.3%
Contains more Poly. FatPolyunsaturated fat +1264.3%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.