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Black gram vs. Peanut — In-Depth Nutrition Comparison

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Significant differences between black gram and peanuts

  • Black gram has more fiber, iron, magnesium, and vitamin B2; however, peanuts are richer in vitamin B3, vitamin B1, copper, manganese, and vitamin B5.
  • Peanuts cover your daily vitamin B3 needs 66% more than black gram.
  • Peanuts have 2 times less fiber than black gram. Black gram has 18.3g of fiber, while peanuts have 8.5g.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of peanuts is 13.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Peanuts, all types, raw.

Infographic

Black gram vs Peanut 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%
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +58.9%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +65.3%
Contains more SeleniumSelenium +13.9%
Contains more CopperCopper +16.6%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +26.7%
~equal in Zinc ~3.27mg
~equal in Phosphorus ~376mg

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%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.1%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B3Vitamin B3 +733.9%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +265.7%
Contains more WaterWater +66.2%
Contains more OtherOther +44.2%
Contains more FatsFats +2902.4%
~equal in Protein ~25.8g

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +28636.5%
Contains more Poly. FatPolyunsaturated fat +1352.7%

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 Peanut
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Peanut DV% diff.
Polyunsaturated fat 1.071g 15.558g 97%
Fats 1.64g 49.24g 73%
Vitamin B3 1.447mg 12.066mg 66%
Monounsaturated fat 0.085g 24.426g 61%
Vitamin E 8.33mg 56%
Fiber 18.3g 8.5g 39%
Iron 7.57mg 4.58mg 37%
Vitamin B1 0.273mg 0.64mg 31%
Saturated fat 0.114g 6.279g 28%
Magnesium 267mg 168mg 24%
Copper 0.981mg 1.144mg 18%
Manganese 1.527mg 1.934mg 18%
Vitamin B5 0.906mg 1.767mg 17%
Carbs 58.99g 16.13g 14%
Calories 341kcal 567kcal 11%
Choline 52.5mg 10%
Vitamin B2 0.254mg 0.135mg 9%
Potassium 983mg 705mg 8%
Folate 216µg 240µg 6%
Vitamin B6 0.281mg 0.348mg 5%
Calcium 138mg 92mg 5%
Selenium 8.2µg 7.2µg 2%
Protein 25.21g 25.8g 1%
Zinc 3.35mg 3.27mg 1%
Sodium 38mg 18mg 1%
Net carbs 40.69g 7.63g N/A
Sugar 4.72g N/A
Phosphorus 379mg 376mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.25mg 0%
Threonine 0.875mg 0.883mg 0%
Isoleucine 1.287mg 0.907mg 0%
Leucine 2.089mg 1.672mg 0%
Lysine 1.674mg 0.926mg 0%
Methionine 0.367mg 0.317mg 0%
Phenylalanine 1.473mg 1.377mg 0%
Valine 1.416mg 1.082mg 0%
Histidine 0.706mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
143%
Black gram
131%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 6.165g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.