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Black gram vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between black gram and omelette

  • Black gram has more copper, iron, fiber, manganese, magnesium, folate, and phosphorus, while omelette has more selenium and vitamin B12.
  • Omelette covers your daily need for cholesterol, 104% more than black gram.
  • Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Egg, whole, cooked, omelet.

Infographic

Black gram vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +2327.3%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +740.2%
Contains more IronIron +411.5%
Contains more CopperCopper +1457.1%
Contains more ZincZinc +207.3%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +6262.5%
Contains more SeleniumSelenium +214.6%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +702.9%
Contains more Vitamin B3Vitamin B3 +2160.9%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more FolateFolate +453.8%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +138.5%
Contains more CarbsCarbs +9117.2%
Contains more OtherOther +236%
Contains more FatsFats +611%
Contains more WaterWater +604.9%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +5597.6%
Contains more Poly. FatPolyunsaturated fat +153.2%

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 Omelette
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Copper 0.981mg 0.063mg 102%
Iron 7.57mg 1.48mg 76%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.024mg 65%
Magnesium 267mg 11mg 61%
Choline 247.6mg 45%
Folate 216µg 39µg 44%
Selenium 8.2µg 25.8µg 32%
Vitamin B12 0µg 0.76µg 32%
Phosphorus 379mg 167mg 30%
Protein 25.21g 10.57g 29%
Potassium 983mg 117mg 25%
Zinc 3.35mg 1.09mg 21%
Vitamin B1 0.273mg 0.034mg 20%
Vitamin A 1µg 172µg 19%
Carbs 58.99g 0.64g 19%
Saturated fat 0.114g 3.319g 15%
Fats 1.64g 11.66g 15%
Monounsaturated fat 0.085g 4.843g 12%
Vitamin B6 0.281mg 0.143mg 11%
Polyunsaturated fat 1.071g 2.712g 11%
Vitamin B2 0.254mg 0.386mg 10%
Calories 341kcal 154kcal 9%
Vitamin B3 1.447mg 0.064mg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin E 1.29mg 9%
Calcium 138mg 48mg 9%
Vitamin D 0IU 69IU 9%
Vitamin B5 0.906mg 1.289mg 8%
Sodium 38mg 155mg 5%
Vitamin K 4.5µg 4%
Net carbs 40.69g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.263mg 0.14mg 0%
Threonine 0.875mg 0.467mg 0%
Isoleucine 1.287mg 0.565mg 0%
Leucine 2.089mg 0.913mg 0%
Lysine 1.674mg 0.767mg 0%
Methionine 0.367mg 0.319mg 0%
Phenylalanine 1.473mg 0.572mg 0%
Valine 1.416mg 0.722mg 0%
Histidine 0.706mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
143%
Black gram
37%
Omelette

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 43)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.5)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 117mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 3.205g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.