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  6. Black gram vs. Mustard Greens Raw

Black gram vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between black gram and mustard Greens Raw

  • Black gram has more copper, iron, fiber, magnesium, folate, phosphorus, zinc, and potassium, while mustard Greens Raw have more vitamin C and vitamin A.
  • Black gram covers your daily need for copper, 91% more than mustard Greens Raw.
  • Black gram contains 18 times more folate than mustard Greens Raw. While black gram contains 216µg of folate, mustard Greens Raw contain only 12µg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw 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 Mustard greens, raw.

Infographic

Black gram vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +156%
Contains more IronIron +361.6%
Contains more CopperCopper +494.5%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +553.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +811.1%
Contains less SodiumSodium -47.4%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin B5Vitamin B5 +331.4%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more FolateFolate +1700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Copper 0.981mg 0.165mg 91%
Vitamin C 0mg 70mg 78%
Iron 7.57mg 1.64mg 74%
Manganese 1.527mg 66%
Fiber 18.3g 3.2g 60%
Magnesium 267mg 32mg 56%
Folate 216µg 12µg 51%
Phosphorus 379mg 58mg 46%
Protein 25.21g 2.86g 45%
Zinc 3.35mg 0.25mg 28%
Carbs 58.99g 4.67g 18%
Potassium 983mg 384mg 18%
Vitamin A 1µg 151µg 17%
Calories 341kcal 27kcal 16%
Vitamin B1 0.273mg 0.08mg 16%
Vitamin B5 0.906mg 0.21mg 14%
Vitamin E 2.01mg 13%
Selenium 8.2µg 0.9µg 13%
Vitamin B2 0.254mg 0.11mg 11%
Vitamin B6 0.281mg 0.18mg 8%
Polyunsaturated fat 1.071g 0.038g 7%
Vitamin B3 1.447mg 0.8mg 4%
Calcium 138mg 115mg 2%
Fats 1.64g 0.42g 2%
Sodium 38mg 20mg 1%
Net carbs 40.69g 1.47g N/A
Sugar 1.32g N/A
Saturated fat 0.114g 0.01g 0%
Choline 0.5mg 0%
Monounsaturated fat 0.085g 0.092g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +781.5%
Contains more FatsFats +290.5%
Contains more CarbsCarbs +1163.2%
Contains more OtherOther +148.9%
Contains more WaterWater +739.8%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +2718.4%
Contains less Sat. FatSaturated fat -91.2%
~equal in Monounsaturated fat ~0.092g

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.