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  6. Black gram vs. Macadamia

Black gram vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between black gram and macadamia

  • Black gram has more folate, iron, fiber, magnesium, phosphorus, copper, and zinc; however, macadamia has more manganese and vitamin B1.
  • Daily need coverage for manganese for macadamia is 113% higher.
  • Macadamia has 20 times less folate than black gram. Black gram has 216µg of folate, while macadamia has 11µg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than macadamia.

Food types used in this article are Mungo beans, mature seeds, raw and Nuts, macadamia nuts, raw.

Infographic

Black gram vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +105.4%
Contains more CalciumCalcium +62.4%
Contains more PotassiumPotassium +167.1%
Contains more IronIron +105.1%
Contains more CopperCopper +29.8%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +101.6%
Contains more SeleniumSelenium +127.8%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +170.5%

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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more FolateFolate +1863.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +337.7%
Contains more Vitamin B3Vitamin B3 +70.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Macadamia DV% diff.
Monounsaturated fat 0.085g 58.877g 147%
Fats 1.64g 75.77g 114%
Manganese 1.527mg 4.131mg 113%
Vitamin B1 0.273mg 1.195mg 77%
Saturated fat 0.114g 12.061g 54%
Folate 216µg 11µg 51%
Iron 7.57mg 3.69mg 49%
Fiber 18.3g 8.6g 39%
Protein 25.21g 7.91g 35%
Magnesium 267mg 130mg 33%
Phosphorus 379mg 188mg 27%
Copper 0.981mg 0.756mg 25%
Calories 341kcal 718kcal 19%
Zinc 3.35mg 1.3mg 19%
Potassium 983mg 368mg 18%
Carbs 58.99g 13.82g 15%
Selenium 8.2µg 3.6µg 8%
Vitamin B2 0.254mg 0.162mg 7%
Vitamin B3 1.447mg 2.473mg 6%
Calcium 138mg 85mg 5%
Vitamin E 0.54mg 4%
Vitamin B5 0.906mg 0.758mg 3%
Polyunsaturated fat 1.071g 1.502g 3%
Vitamin C 0mg 1.2mg 1%
Sodium 38mg 5mg 1%
Net carbs 40.69g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.281mg 0.275mg 0%
Tryptophan 0.263mg 0.067mg 0%
Threonine 0.875mg 0.37mg 0%
Isoleucine 1.287mg 0.314mg 0%
Leucine 2.089mg 0.602mg 0%
Lysine 1.674mg 0.018mg 0%
Methionine 0.367mg 0.023mg 0%
Phenylalanine 1.473mg 0.665mg 0%
Valine 1.416mg 0.363mg 0%
Histidine 0.706mg 0.195mg 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +218.7%
Contains more CarbsCarbs +326.8%
Contains more WaterWater +694.1%
Contains more OtherOther +194.7%
Contains more FatsFats +4520.1%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +69167.1%
Contains more Poly. FatPolyunsaturated fat +40.2%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.