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  6. Black gram vs. Molasses

Black gram vs. Molasses — In-Depth Nutrition Comparison

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What are the differences between black gram and molasses?

  • Black gram is higher in fiber, copper, folate, phosphorus, iron, zinc, vitamin B2, and vitamin B1, yet molasses are higher in vitamin B6 and selenium.
  • Black gram's daily need coverage for fiber is 73% more.

We used Mungo beans, mature seeds, raw and Molasses types in this article.

Infographic

Black gram vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more IronIron +60.4%
Contains more CopperCopper +101.4%
Contains more ZincZinc +1055.2%
Contains more PhosphorusPhosphorus +1122.6%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +48.9%
Contains more SeleniumSelenium +117.1%
~equal in Magnesium ~242mg
~equal in Sodium ~37mg
~equal in Manganese ~1.53mg

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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +565.9%
Contains more Vitamin B2Vitamin B2 +12600%
Contains more Vitamin B3Vitamin B3 +55.6%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +138.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Molasses DV% diff.
Fiber 18.3g 0g 73%
Copper 0.981mg 0.487mg 55%
Folate 216µg 0µg 54%
Protein 25.21g 0g 50%
Phosphorus 379mg 31mg 50%
Iron 7.57mg 4.72mg 36%
Vitamin B6 0.281mg 0.67mg 30%
Zinc 3.35mg 0.29mg 28%
Vitamin B2 0.254mg 0.002mg 19%
Vitamin B1 0.273mg 0.041mg 19%
Selenium 8.2µg 17.8µg 17%
Fructose 12.79g 16%
Potassium 983mg 1464mg 14%
Polyunsaturated fat 1.071g 0.05g 7%
Calcium 138mg 205mg 7%
Magnesium 267mg 242mg 6%
Carbs 58.99g 74.73g 5%
Calories 341kcal 290kcal 3%
Vitamin B3 1.447mg 0.93mg 3%
Fats 1.64g 0.1g 2%
Choline 13.3mg 2%
Vitamin B5 0.906mg 0.804mg 2%
Net carbs 40.69g 74.73g N/A
Sugar 74.72g N/A
Sodium 38mg 37mg 0%
Vitamin A 1µg 0µg 0%
Manganese 1.527mg 1.53mg 0%
Saturated fat 0.114g 0.018g 0%
Monounsaturated fat 0.085g 0.032g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +1540%
Contains more CarbsCarbs +26.7%
Contains more WaterWater +102.5%
~equal in Other ~3.3g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +2042%
Contains less Sat. FatSaturated fat -84.2%

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.