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  6. Black gram vs. Shiitake

Black gram vs. Shiitake — In-Depth Nutrition Comparison

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Differences between black gram and shiitake

  • Shiitake contains less copper, iron, fiber, magnesium, manganese, folate, phosphorus, vitamin B1, zinc, and potassium than black gram.
  • Black gram's daily need coverage for copper is 93% higher.
  • Shiitake contains 18 times less iron than black gram. Black gram contains 7.57mg of iron, while shiitake contains 0.41mg.
  • Shiitake has a lower glycemic index. The glycemic index of shiitake is 32, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Mushrooms, shiitake, raw.

Infographic

Black gram vs Shiitake 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% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1235%
Contains more CalciumCalcium +6800%
Contains more PotassiumPotassium +223.4%
Contains more IronIron +1746.3%
Contains more CopperCopper +590.8%
Contains more ZincZinc +225.2%
Contains more PhosphorusPhosphorus +238.4%
Contains more ManganeseManganese +563.9%
Contains more SeleniumSelenium +43.9%
Contains less SodiumSodium -76.3%

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% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more FolateFolate +1561.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +167.9%
Contains more Vitamin B5Vitamin B5 +65.6%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Shiitake DV% diff.
Copper 0.981mg 0.142mg 93%
Iron 7.57mg 0.41mg 90%
Fiber 18.3g 2.5g 63%
Magnesium 267mg 20mg 59%
Manganese 1.527mg 0.23mg 56%
Folate 216µg 13µg 51%
Protein 25.21g 2.24g 46%
Phosphorus 379mg 112mg 38%
Vitamin B1 0.273mg 0.015mg 22%
Zinc 3.35mg 1.03mg 21%
Potassium 983mg 304mg 20%
Carbs 58.99g 6.79g 17%
Vitamin B3 1.447mg 3.877mg 15%
Calories 341kcal 34kcal 15%
Calcium 138mg 2mg 14%
Vitamin B5 0.906mg 1.5mg 12%
Polyunsaturated fat 1.071g 7%
Selenium 8.2µg 5.7µg 5%
Vitamin B2 0.254mg 0.217mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 18IU 2%
Fats 1.64g 0.49g 2%
Sodium 38mg 9mg 1%
Vitamin B6 0.281mg 0.293mg 1%
Saturated fat 0.114g 1%
Net carbs 40.69g 4.29g N/A
Sugar 2.38g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.085g 0%
Tryptophan 0.263mg 0.011mg 0%
Threonine 0.875mg 0.134mg 0%
Isoleucine 1.287mg 0.111mg 0%
Leucine 2.089mg 0.189mg 0%
Lysine 1.674mg 0.134mg 0%
Methionine 0.367mg 0.033mg 0%
Phenylalanine 1.473mg 0.111mg 0%
Valine 1.416mg 0.145mg 0%
Histidine 0.706mg 0.056mg 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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +1025.4%
Contains more FatsFats +234.7%
Contains more CarbsCarbs +768.8%
Contains more OtherOther +354.1%
Contains more WaterWater +730.9%

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.