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Black gram vs. Nutmeg — In-Depth Nutrition Comparison

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How are black gram and nutmeg different?

  • Black gram is richer in iron, folate, phosphorus, magnesium, potassium, vitamin B2, selenium, and zinc, while nutmeg is higher in manganese.
  • Nutmeg covers your daily need for saturated fat, 129% more than black gram.
  • Black gram contains 5 times more selenium than nutmeg. Black gram contains 8.2µg of selenium, while nutmeg contains 1.6µg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index (43) than nutmeg (0).

Mungo beans, mature seeds, raw and Spices, nutmeg, ground types were used in this article.

Infographic

Black gram vs Nutmeg 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%
Nutmeg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +45.9%
Contains more PotassiumPotassium +180.9%
Contains more IronIron +149%
Contains more ZincZinc +55.8%
Contains more PhosphorusPhosphorus +77.9%
Contains more SeleniumSelenium +412.5%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +89.9%
~equal in Copper ~1.027mg

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%
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin B2Vitamin B2 +345.6%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +75.6%
Contains more FolateFolate +184.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +26.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Nutmeg
1
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +331.7%
Contains more CarbsCarbs +19.7%
Contains more WaterWater +73.4%
Contains more OtherOther +44.2%
Contains more FatsFats +2114%

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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +206%
Contains more Mono. FatMonounsaturated fat +3688.2%

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 Nutmeg
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Nutmeg DV% diff.
Saturated fat 0.114g 25.94g 117%
Manganese 1.527mg 2.9mg 60%
Iron 7.57mg 3.04mg 57%
Fats 1.64g 36.31g 53%
Protein 25.21g 5.84g 39%
Folate 216µg 76µg 35%
Phosphorus 379mg 213mg 24%
Magnesium 267mg 183mg 20%
Potassium 983mg 350mg 19%
Vitamin B5 0.906mg 18%
Vitamin B2 0.254mg 0.057mg 15%
Selenium 8.2µg 1.6µg 12%
Zinc 3.35mg 2.15mg 11%
Fiber 18.3g 20.8g 10%
Vitamin B6 0.281mg 0.16mg 9%
Calories 341kcal 525kcal 9%
Monounsaturated fat 0.085g 3.22g 8%
Vitamin B1 0.273mg 0.346mg 6%
Polyunsaturated fat 1.071g 0.35g 5%
Copper 0.981mg 1.027mg 5%
Calcium 138mg 184mg 5%
Carbs 58.99g 49.29g 3%
Vitamin C 0mg 3mg 3%
Choline 8.8mg 2%
Sodium 38mg 16mg 1%
Vitamin B3 1.447mg 1.299mg 1%
Net carbs 40.69g 28.49g N/A
Sugar 2.99g N/A
Vitamin A 1µg 5µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
143%
Black gram
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 25.826g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $4.5)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.