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  6. Black gram vs. Pecan

Black gram vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between black gram and pecan

  • Black gram has more iron, folate, fiber, magnesium, potassium, and phosphorus; however, pecan is higher in manganese, vitamin B1, and copper.
  • Pecan covers your daily manganese needs 129% more than black gram.
  • Pecan contains 10 times less folate than black gram. Black gram contains 216µg of folate, while pecan contains 22µg.
  • Black gram has less saturated fat.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Nuts, pecans.

Infographic

Black gram vs Pecan 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%
Pecan
Pecan
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +97.1%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +199.2%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +115.8%
Contains more CopperCopper +22.3%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +194.7%

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%
Pecan
Pecan
6
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +881.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +141.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.863mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Pecan DV% diff.
Polyunsaturated fat 1.071g 21.614g 137%
Manganese 1.527mg 4.5mg 129%
Fats 1.64g 71.97g 108%
Monounsaturated fat 0.085g 40.801g 102%
Iron 7.57mg 2.53mg 63%
Folate 216µg 22µg 49%
Magnesium 267mg 121mg 35%
Fiber 18.3g 9.6g 35%
Vitamin B1 0.273mg 0.66mg 32%
Protein 25.21g 9.17g 32%
Saturated fat 0.114g 6.18g 28%
Copper 0.981mg 1.2mg 24%
Calories 341kcal 691kcal 18%
Potassium 983mg 410mg 17%
Phosphorus 379mg 277mg 15%
Carbs 58.99g 13.86g 15%
Zinc 3.35mg 4.53mg 11%
Vitamin B2 0.254mg 0.13mg 10%
Vitamin E 1.4mg 9%
Selenium 8.2µg 3.8µg 8%
Choline 40.5mg 7%
Calcium 138mg 70mg 7%
Vitamin B6 0.281mg 0.21mg 5%
Vitamin K 3.5µg 3%
Vitamin B3 1.447mg 1.167mg 2%
Sodium 38mg 0mg 2%
Vitamin B5 0.906mg 0.863mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 40.69g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.263mg 0.093mg 0%
Threonine 0.875mg 0.306mg 0%
Isoleucine 1.287mg 0.336mg 0%
Leucine 2.089mg 0.598mg 0%
Lysine 1.674mg 0.287mg 0%
Methionine 0.367mg 0.183mg 0%
Phenylalanine 1.473mg 0.426mg 0%
Valine 1.416mg 0.411mg 0%
Histidine 0.706mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +174.9%
Contains more CarbsCarbs +325.6%
Contains more WaterWater +206.8%
Contains more OtherOther +127%
Contains more FatsFats +4288.4%

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +47901.2%
Contains more Poly. FatPolyunsaturated fat +1918.1%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.