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Black gram vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between black gram and oregano

  • Black gram has more copper and phosphorus; however, oregano is richer in iron, manganese, calcium, fiber, vitamin B6, vitamin A, vitamin B2, and vitamin B3.
  • Oregano covers your daily iron needs 365% more than black gram.
  • Oregano has 3 times less phosphorus than black gram. Black gram has 379mg of phosphorus, while oregano has 148mg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Spices, oregano, dried.

Infographic

Black gram vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more CopperCopper +55%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +156.1%
Contains more SeleniumSelenium +82.2%
Contains more CalciumCalcium +1057.2%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +386.1%
Contains less SodiumSodium -34.2%
Contains more ManganeseManganese +226.8%
~equal in Magnesium ~270mg

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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin B2Vitamin B2 +107.9%
Contains more Vitamin B3Vitamin B3 +220.7%
Contains more Vitamin B6Vitamin B6 +271.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.921mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~237µg

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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +180.1%
Contains more FatsFats +161%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +134.2%
~equal in Water ~9.93g

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +742.4%
Contains more Poly. FatPolyunsaturated fat +27.8%

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

All nutrients comparison - raw data values

Nutrient Black gram Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 7.57mg 36.8mg 365%
Manganese 1.527mg 4.99mg 151%
Calcium 138mg 1597mg 146%
Vitamin E 18.26mg 122%
Fiber 18.3g 42.5g 97%
Vitamin B6 0.281mg 1.044mg 59%
Copper 0.981mg 0.633mg 39%
Phosphorus 379mg 148mg 33%
Protein 25.21g 9g 32%
Vitamin B2 0.254mg 0.528mg 21%
Vitamin B3 1.447mg 4.64mg 20%
Vitamin A 1µg 85µg 9%
Vitamin B1 0.273mg 0.177mg 8%
Potassium 983mg 1260mg 8%
Saturated fat 0.114g 1.551g 7%
Selenium 8.2µg 4.5µg 7%
Zinc 3.35mg 2.69mg 6%
Choline 32.3mg 6%
Folate 216µg 237µg 5%
Calories 341kcal 265kcal 4%
Fats 1.64g 4.28g 4%
Vitamin C 0mg 2.3mg 3%
Carbs 58.99g 68.92g 3%
Monounsaturated fat 0.085g 0.716g 2%
Polyunsaturated fat 1.071g 1.369g 2%
Sodium 38mg 25mg 1%
Fructose 1.13g 1%
Magnesium 267mg 270mg 1%
Net carbs 40.69g 26.42g N/A
Sugar 4.09g N/A
Vitamin B5 0.906mg 0.921mg 0%
Tryptophan 0.263mg 0.203mg 0%
Threonine 0.875mg 0.322mg 0%
Isoleucine 1.287mg 0.441mg 0%
Leucine 2.089mg 0.78mg 0%
Lysine 1.674mg 0.5mg 0%
Methionine 0.367mg 0.127mg 0%
Phenylalanine 1.473mg 0.449mg 0%
Valine 1.416mg 0.585mg 0%
Histidine 0.706mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Oregano
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
208%
Oregano
Minerals Daily Need Coverage Score
143%
Black gram
319%
Oregano

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.437g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.