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  6. Black gram vs. Olive

Black gram vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between black gram and olive?

  • Olive has less copper, manganese, magnesium, fiber, folate, phosphorus, iron, potassium, and zinc than black gram.
  • Black gram's daily need coverage for copper is 81% higher.
  • Black gram contains less sodium.

We used Mungo beans, mature seeds, raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Black gram vs Olive 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%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +6575%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +12187.5%
Contains more IronIron +129.4%
Contains more CopperCopper +290.8%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +12533.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +7535%
Contains more SeleniumSelenium +811.1%

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%
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +9000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3810.8%
Contains more Vitamin B5Vitamin B5 +5940%
Contains more Vitamin B6Vitamin B6 +3022.2%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Olive DV% diff.
Copper 0.981mg 0.251mg 81%
Manganese 1.527mg 0.02mg 66%
Magnesium 267mg 4mg 63%
Fiber 18.3g 3.2g 60%
Folate 216µg 0µg 54%
Phosphorus 379mg 3mg 54%
Iron 7.57mg 3.3mg 53%
Protein 25.21g 0.84g 49%
Sodium 38mg 735mg 30%
Potassium 983mg 8mg 29%
Zinc 3.35mg 0.22mg 28%
Vitamin B1 0.273mg 0.003mg 23%
Vitamin B6 0.281mg 0.009mg 21%
Monounsaturated fat 0.085g 7.888g 20%
Vitamin B2 0.254mg 0mg 20%
Carbs 58.99g 6.26g 18%
Vitamin B5 0.906mg 0.015mg 18%
Fats 1.64g 10.68g 14%
Selenium 8.2µg 0.9µg 13%
Calories 341kcal 115kcal 11%
Vitamin E 1.65mg 11%
Vitamin B3 1.447mg 0.037mg 9%
Saturated fat 0.114g 1.415g 6%
Calcium 138mg 88mg 5%
Vitamin A 1µg 20µg 2%
Choline 10.3mg 2%
Vitamin C 0mg 0.9mg 1%
Polyunsaturated fat 1.071g 0.911g 1%
Vitamin K 1.4µg 1%
Net carbs 40.69g 3.06g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0.026mg 0%
Isoleucine 1.287mg 0.031mg 0%
Leucine 2.089mg 0.05mg 0%
Lysine 1.674mg 0.032mg 0%
Methionine 0.367mg 0.012mg 0%
Phenylalanine 1.473mg 0.029mg 0%
Valine 1.416mg 0.038mg 0%
Histidine 0.706mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2901.2%
Contains more CarbsCarbs +842.3%
Contains more OtherOther +50.7%
Contains more FatsFats +551.2%
Contains more WaterWater +640.6%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +17.6%
Contains more Mono. FatMonounsaturated fat +9180%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.