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  6. Black gram vs. True morels

Black gram vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between black gram and true morels

  • Black gram has more fiber, magnesium, folate, manganese, copper, phosphorus, vitamin B1, and potassium, while true morels have more iron and vitamin D.
  • Black gram covers your daily need for fiber, 62% more than true morels.
  • Black gram contains 24 times more folate than true morels. While black gram contains 216µg of folate, true morels contain only 9µg.
  • True morels have a lower glycemic index. The glycemic index of true morels is 32, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Mushrooms, morel, raw.

Infographic

Black gram vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +220.9%
Contains more PotassiumPotassium +139.2%
Contains more CopperCopper +57%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +95.4%
Contains more ManganeseManganese +160.1%
Contains more SeleniumSelenium +272.7%
Contains more IronIron +60.9%
Contains less SodiumSodium -44.7%

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +295.7%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +106.6%
Contains more FolateFolate +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +55.6%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram True morels DV% diff.
Fiber 18.3g 2.8g 62%
Magnesium 267mg 19mg 59%
Iron 7.57mg 12.18mg 58%
Folate 216µg 9µg 52%
Protein 25.21g 3.12g 44%
Manganese 1.527mg 0.587mg 41%
Copper 0.981mg 0.625mg 40%
Phosphorus 379mg 194mg 26%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Carbs 58.99g 5.1g 18%
Vitamin B1 0.273mg 0.069mg 17%
Potassium 983mg 411mg 17%
Calories 341kcal 31kcal 16%
Zinc 3.35mg 2.03mg 12%
Selenium 8.2µg 2.2µg 11%
Vitamin B6 0.281mg 0.136mg 11%
Calcium 138mg 43mg 10%
Vitamin B5 0.906mg 0.44mg 9%
Vitamin B3 1.447mg 2.252mg 5%
Polyunsaturated fat 1.071g 0.433g 4%
Vitamin B2 0.254mg 0.205mg 4%
Fats 1.64g 0.57g 2%
Sodium 38mg 21mg 1%
Net carbs 40.69g 2.3g N/A
Sugar 0.6g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.065g 0%
Monounsaturated fat 0.085g 0.052g 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%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +708%
Contains more FatsFats +187.7%
Contains more CarbsCarbs +1056.7%
Contains more OtherOther +110%
Contains more WaterWater +729.7%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +63.5%
Contains more Poly. FatPolyunsaturated fat +147.3%
Contains less Sat. FatSaturated fat -43%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.