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  6. Black gram vs. Brazil nut

Black gram vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between black gram and brazil nut

  • Black gram has more iron, folate, fiber, and vitamin B2, while brazil nut has more selenium, copper, phosphorus, vitamin B1, and magnesium.
  • Brazil nut's daily need coverage for selenium is 3471% higher.
  • Brazil nut contains 10 times less folate than black gram. Black gram contains 216µg of folate, while brazil nut contains 22µg.
  • The amount of saturated fat in black gram is lower.
  • Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Black gram vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +211.5%
Contains more ManganeseManganese +24.9%
Contains more MagnesiumMagnesium +40.8%
Contains more CalciumCalcium +15.9%
Contains more CopperCopper +77.7%
Contains more ZincZinc +21.2%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +23278%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +625.7%
Contains more Vitamin B3Vitamin B3 +390.5%
Contains more Vitamin B5Vitamin B5 +392.4%
Contains more Vitamin B6Vitamin B6 +178.2%
Contains more FolateFolate +881.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Brazil nut DV% diff.
Selenium 8.2µg 1917µg 3471%
Polyunsaturated fat 1.071g 24.399g 156%
Fats 1.64g 67.1g 101%
Copper 0.981mg 1.743mg 85%
Saturated fat 0.114g 16.134g 73%
Iron 7.57mg 2.43mg 64%
Monounsaturated fat 0.085g 23.879g 59%
Phosphorus 379mg 725mg 49%
Folate 216µg 22µg 49%
Fiber 18.3g 7.5g 43%
Vitamin E 5.65mg 38%
Vitamin B1 0.273mg 0.617mg 29%
Magnesium 267mg 376mg 26%
Protein 25.21g 14.32g 22%
Vitamin B2 0.254mg 0.035mg 17%
Calories 341kcal 659kcal 16%
Carbs 58.99g 11.74g 16%
Vitamin B5 0.906mg 0.184mg 14%
Vitamin B6 0.281mg 0.101mg 14%
Manganese 1.527mg 1.223mg 13%
Potassium 983mg 659mg 10%
Vitamin B3 1.447mg 0.295mg 7%
Zinc 3.35mg 4.06mg 6%
Choline 28.8mg 5%
Sodium 38mg 3mg 2%
Calcium 138mg 160mg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 40.69g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.135mg 0%
Threonine 0.875mg 0.365mg 0%
Isoleucine 1.287mg 0.518mg 0%
Leucine 2.089mg 1.19mg 0%
Lysine 1.674mg 0.49mg 0%
Methionine 0.367mg 1.124mg 0%
Phenylalanine 1.473mg 0.639mg 0%
Valine 1.416mg 0.76mg 0%
Histidine 0.706mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +76%
Contains more CarbsCarbs +402.5%
Contains more WaterWater +215.8%
Contains more FatsFats +3991.5%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +27992.9%
Contains more Poly. FatPolyunsaturated fat +2178.2%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.