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  6. Black gram vs. Mustard

Black gram vs. Mustard — In-Depth Nutrition Comparison

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How are Black gram and Mustard different?

  • Black gram is higher in Copper, Iron, Fiber, Folate, Magnesium, Manganese, Phosphorus, and Zinc, however, Mustard is richer in Selenium.
  • Daily need coverage for Copper from Black gram is 101% higher.
  • Black gram contains 31 times more Folate than Mustard. While Black gram contains 216µg of Folate, Mustard contains only 7µg.
  • Black gram has less Sodium.

Mungo beans, mature seeds, raw and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Black gram vs Mustard 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.
Black gram
Black gram
9
:
1
Mustard
Mustard
Contains more Calcium +119%
Contains more Iron +370.2%
Contains more Magnesium +456.3%
Contains more Phosphorus +250.9%
Contains more Potassium +546.7%
Contains less Sodium -96.6%
Contains more Zinc +423.4%
Contains more Copper +1225.7%
Contains more Manganese +261.8%
Contains more Selenium +308.5%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +119%
Contains more Iron +370.2%
Contains more Magnesium +456.3%
Contains more Phosphorus +250.9%
Contains more Potassium +546.7%
Contains less Sodium -96.6%
Contains more Zinc +423.4%
Contains more Copper +1225.7%
Contains more Manganese +261.8%
Contains more Selenium +308.5%

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.
Black gram
Black gram
6
:
4
Mustard
Mustard
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +262.9%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +256.7%
Contains more Vitamin B6 +301.4%
Contains more Folate +2985.7%
Contains more Vitamin A +373.9%
Contains more Vitamin C +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +262.9%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +256.7%
Contains more Vitamin B6 +301.4%
Contains more Folate +2985.7%
Contains more Vitamin A +373.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Mustard
Mustard
Contains more Protein +574.1%
Contains more Carbs +911.8%
Contains more Fats +103.7%
Contains more Water +675.2%
Equal in Other - 3.37
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +574.1%
Contains more Carbs +911.8%
Contains more Fats +103.7%
Contains more Water +675.2%
Equal in Other - 3.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Mustard
Mustard
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.4%
Contains more Monounsaturated Fat +2467.1%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.4%
Contains more Monounsaturated Fat +2467.1%

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 Mustard
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Mustard Opinion
Net carbs 40.69g 1.83g Black gram
Protein 25.21g 3.74g Black gram
Fats 1.64g 3.34g Mustard
Carbs 58.99g 5.83g Black gram
Calories 341kcal 60kcal Black gram
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Black gram
Fiber 18.3g 4g Black gram
Calcium 138mg 63mg Black gram
Iron 7.57mg 1.61mg Black gram
Magnesium 267mg 48mg Black gram
Phosphorus 379mg 108mg Black gram
Potassium 983mg 152mg Black gram
Sodium 38mg 1104mg Black gram
Zinc 3.35mg 0.64mg Black gram
Copper 0.981mg 0.074mg Black gram
Manganese 1.527mg 0.422mg Black gram
Selenium 8.2µg 33.5µg Mustard
Vitamin A 23IU 109IU Mustard
Vitamin A RAE 1µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.273mg 0.177mg Black gram
Vitamin B2 0.254mg 0.07mg Black gram
Vitamin B3 1.447mg 0.565mg Black gram
Vitamin B5 0.906mg 0.254mg Black gram
Vitamin B6 0.281mg 0.07mg Black gram
Folate 216µg 7µg Black gram
Vitamin K 1.4µg Mustard
Tryptophan 0.263mg 0.009mg Black gram
Threonine 0.875mg 0.167mg Black gram
Isoleucine 1.287mg 0.146mg Black gram
Leucine 2.089mg 0.292mg Black gram
Lysine 1.674mg 0.264mg Black gram
Methionine 0.367mg 0.076mg Black gram
Phenylalanine 1.473mg 0.161mg Black gram
Valine 1.416mg 0.189mg Black gram
Histidine 0.706mg 0.119mg Black gram
Trans Fat 0g 0.009g Black gram
Saturated Fat 0.114g 0.214g Black gram
Monounsaturated Fat 0.085g 2.182g Mustard
Polyunsaturated fat 1.071g 0.774g Black gram
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
10%
Mustard
Minerals Daily Need Coverage Score
143%
Black gram
60%
Mustard

Comparison summary

Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1066mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.6)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.