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  6. Black gram vs. Peanut butter

Black gram vs. Peanut butter — In-Depth Nutrition Comparison

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Differences between black gram and peanut butter

  • Black gram has more iron, copper, fiber, folate, magnesium, potassium, and vitamin B1, while peanut butter has more vitamin B3 and vitamin B6.
  • Peanut butter's daily need coverage for vitamin B3 is 73% higher.
  • Peanut butter contains 4 times less iron than black gram. Black gram contains 7.57mg of iron, while peanut butter contains 1.74mg.
  • The amount of saturated fat in black gram is lower.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Peanut butter, smooth style, without salt.

Infographic

Black gram vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +58.9%
Contains more CalciumCalcium +181.6%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +335.1%
Contains more CopperCopper +132.5%
Contains more ZincZinc +33.5%
Contains more PhosphorusPhosphorus +13.1%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -55.3%
~equal in Manganese ~1.665mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more FolateFolate +148.3%
Contains more Vitamin B3Vitamin B3 +806.2%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin B6Vitamin B6 +56.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +13.5%
Contains more CarbsCarbs +164.4%
Contains more WaterWater +778%
Contains more OtherOther +16.3%
Contains more FatsFats +3031.7%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +30418.8%
Contains more Poly. FatPolyunsaturated fat +1070.4%

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

All nutrients comparison - raw data values

Nutrient Black gram Peanut butter DV% diff.
Fats 1.64g 51.36g 76%
Polyunsaturated fat 1.071g 12.535g 76%
Vitamin B3 1.447mg 13.112mg 73%
Iron 7.57mg 1.74mg 73%
Monounsaturated fat 0.085g 25.941g 65%
Copper 0.981mg 0.422mg 62%
Vitamin E 9.1mg 61%
Fiber 18.3g 5g 53%
Saturated fat 0.114g 10.325g 46%
Folate 216µg 87µg 32%
Magnesium 267mg 168mg 24%
Calories 341kcal 598kcal 13%
Potassium 983mg 558mg 13%
Carbs 58.99g 22.31g 12%
Vitamin B6 0.281mg 0.441mg 12%
Choline 63mg 11%
Vitamin B1 0.273mg 0.15mg 10%
Calcium 138mg 49mg 9%
Zinc 3.35mg 2.51mg 8%
Selenium 8.2µg 4.1µg 7%
Manganese 1.527mg 1.665mg 6%
Protein 25.21g 22.21g 6%
Phosphorus 379mg 335mg 6%
Vitamin B5 0.906mg 1.137mg 5%
Vitamin B2 0.254mg 0.192mg 5%
Sodium 38mg 17mg 1%
Starch 3.56g 1%
Net carbs 40.69g 17.31g N/A
Sugar 10.49g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.263mg 0.231mg 0%
Threonine 0.875mg 0.525mg 0%
Isoleucine 1.287mg 0.616mg 0%
Leucine 2.089mg 1.546mg 0%
Lysine 1.674mg 0.681mg 0%
Methionine 0.367mg 0.265mg 0%
Phenylalanine 1.473mg 1.202mg 0%
Valine 1.416mg 0.782mg 0%
Histidine 0.706mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
143%
Black gram
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 10.211g)
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)
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.