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Black gram vs. Mussels — In-Depth Nutrition Comparison

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How are black gram and mussels different?

  • Black gram is richer in copper, fiber, magnesium, folate, and potassium, while mussels is higher in vitamin B12, manganese, selenium, and vitamin C.
  • Mussels covers your daily need for vitamin B12, 1000% more than black gram.

Mungo beans, mature seeds, raw and Mollusks, mussel, blue, cooked, moist heat types were used in this article.

Infographic

Black gram vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +621.6%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +266.8%
Contains more IronIron +12.6%
Contains more CopperCopper +558.4%
Contains more ZincZinc +25.5%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +345.3%
Contains more SeleniumSelenium +992.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B6Vitamin B6 +181%
Contains more FolateFolate +184.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.3mg
~equal in Vitamin B5 ~0.95mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +698.2%
Contains more FatsFats +173.2%
Contains more WaterWater +466.2%
~equal in Protein ~23.8g
~equal in Other ~3.18g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +1092.9%
Contains more Poly. FatPolyunsaturated fat +13.2%

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

All nutrients comparison - raw data values

Nutrient Black gram Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 1.527mg 6.8mg 229%
Selenium 8.2µg 89.6µg 148%
Copper 0.981mg 0.149mg 92%
Fiber 18.3g 0g 73%
Magnesium 267mg 37mg 55%
Folate 216µg 76µg 35%
Potassium 983mg 268mg 21%
Cholesterol 0mg 56mg 19%
Carbs 58.99g 7.39g 17%
Vitamin C 0mg 13.6mg 15%
Vitamin B6 0.281mg 0.1mg 14%
Sodium 38mg 369mg 14%
Phosphorus 379mg 285mg 13%
Vitamin B2 0.254mg 0.42mg 13%
Calcium 138mg 33mg 11%
Iron 7.57mg 6.72mg 11%
Vitamin B3 1.447mg 3mg 10%
Vitamin A 1µg 91µg 10%
Calories 341kcal 172kcal 8%
Zinc 3.35mg 2.67mg 6%
Fats 1.64g 4.48g 4%
Protein 25.21g 23.8g 3%
Saturated fat 0.114g 0.85g 3%
Vitamin B1 0.273mg 0.3mg 2%
Monounsaturated fat 0.085g 1.014g 2%
Vitamin B5 0.906mg 0.95mg 1%
Polyunsaturated fat 1.071g 1.212g 1%
Net carbs 40.69g 7.39g N/A
Tryptophan 0.263mg 0.267mg 0%
Threonine 0.875mg 1.025mg 0%
Isoleucine 1.287mg 1.036mg 0%
Leucine 2.089mg 1.676mg 0%
Lysine 1.674mg 1.779mg 0%
Methionine 0.367mg 0.537mg 0%
Phenylalanine 1.473mg 0.853mg 0%
Valine 1.416mg 1.04mg 0%
Histidine 0.706mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
143%
Black gram
198%
Mussels

Comparison summary

Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.736g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $5.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.