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  6. Black gram vs. Hazelnut

Black gram vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between black gram and hazelnut

  • Black gram has more iron, fiber, folate, magnesium, and phosphorus, while hazelnut has more manganese, copper, vitamin B1, and vitamin B6.
  • Hazelnut covers your daily need for manganese, 202% more than black gram.
  • Black gram contains 2 times more folate than hazelnut. While black gram contains 216µg of folate, hazelnut contains only 113µg.
  • The amount of saturated fat in black gram is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Nuts, hazelnuts or filberts.

Infographic

Black gram vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +63.8%
Contains more CalciumCalcium +21.1%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +61.1%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +30.7%
Contains more SeleniumSelenium +241.7%
Contains more CopperCopper +75.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +304.4%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more FolateFolate +91.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.5%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +100.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Hazelnut DV% diff.
Manganese 1.527mg 6.175mg 202%
Monounsaturated fat 0.085g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 1.64g 60.75g 91%
Copper 0.981mg 1.725mg 83%
Polyunsaturated fat 1.071g 7.92g 46%
Iron 7.57mg 4.7mg 36%
Fiber 18.3g 9.7g 34%
Vitamin B1 0.273mg 0.643mg 31%
Folate 216µg 113µg 26%
Magnesium 267mg 163mg 25%
Vitamin B6 0.281mg 0.563mg 22%
Protein 25.21g 14.95g 21%
Saturated fat 0.114g 4.464g 20%
Calories 341kcal 628kcal 14%
Carbs 58.99g 16.7g 14%
Phosphorus 379mg 290mg 13%
Vitamin K 14.2µg 12%
Vitamin B2 0.254mg 0.113mg 11%
Selenium 8.2µg 2.4µg 11%
Potassium 983mg 680mg 9%
Choline 45.6mg 8%
Zinc 3.35mg 2.45mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 1.447mg 1.8mg 2%
Calcium 138mg 114mg 2%
Sodium 38mg 0mg 2%
Net carbs 40.69g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 0.906mg 0.918mg 0%
Tryptophan 0.263mg 0.193mg 0%
Threonine 0.875mg 0.497mg 0%
Isoleucine 1.287mg 0.545mg 0%
Leucine 2.089mg 1.063mg 0%
Lysine 1.674mg 0.42mg 0%
Methionine 0.367mg 0.221mg 0%
Phenylalanine 1.473mg 0.663mg 0%
Valine 1.416mg 0.701mg 0%
Histidine 0.706mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +68.6%
Contains more CarbsCarbs +253.2%
Contains more WaterWater +103.4%
Contains more OtherOther +46.7%
Contains more FatsFats +3604.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +53608.2%
Contains more Poly. FatPolyunsaturated fat +639.5%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.