Black gram vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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Differences between Black gram and Peruvian groundcherry
- Black gram has more Iron, Phosphorus, Vitamin B2, Vitamin B1, and Calcium, while Peruvian groundcherry has more Vitamin C, and Vitamin B3.
- Black gram's daily need coverage for Iron is 82% higher.
- Peruvian groundcherry contains 15 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Peruvian groundcherry contains 9mg.
The food types used in this comparison are Mungo beans, mature seeds, raw and Groundcherries, (cape-gooseberries or poha), raw.
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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.
Contains
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Calcium
+1433.3%
Contains
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Iron
+657%
Contains
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Phosphorus
+847.5%
Contains
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Calcium
+1433.3%
Contains
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Iron
+657%
Contains
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Phosphorus
+847.5%
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.
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Contains
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Vitamin B1
+148.2%
Contains
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Vitamin B2
+535%
Contains
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Vitamin A
+3030.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+93.5%
Contains
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Vitamin B1
+148.2%
Contains
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Vitamin B2
+535%
Contains
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Vitamin A
+3030.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+93.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+1226.8%
Contains
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Fats
+134.3%
Contains
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Carbs
+426.7%
Contains
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Other
+320%
Contains
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Water
+690.7%
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Contains
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Protein
+1226.8%
Contains
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Fats
+134.3%
Contains
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Carbs
+426.7%
Contains
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Other
+320%
Contains
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Water
+690.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 40.69g | 11.2g |
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| Protein | 25.21g | 1.9g |
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| Fats | 1.64g | 0.7g |
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| Carbs | 58.99g | 11.2g |
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| Calories | 341kcal | 53kcal |
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| Fiber | 18.3g |
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| Calcium | 138mg | 9mg |
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| Iron | 7.57mg | 1mg |
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| Magnesium | 267mg |
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| Phosphorus | 379mg | 40mg |
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| Potassium | 983mg |
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| Sodium | 38mg |
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| Zinc | 3.35mg |
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| Copper | 0.981mg |
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| Manganese | 1.527mg |
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| Selenium | 8.2µg |
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| Vitamin A | 23IU | 720IU |
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| Vitamin A RAE | 1µg | 36µg |
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| Vitamin C | 0mg | 11mg |
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| Vitamin B1 | 0.273mg | 0.11mg |
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| Vitamin B2 | 0.254mg | 0.04mg |
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| Vitamin B3 | 1.447mg | 2.8mg |
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| Vitamin B5 | 0.906mg |
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| Vitamin B6 | 0.281mg |
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| Folate | 216µg |
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| Tryptophan | 0.263mg |
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| Threonine | 0.875mg |
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| Isoleucine | 1.287mg |
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| Leucine | 2.089mg |
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| Lysine | 1.674mg |
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| Methionine | 0.367mg |
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| Phenylalanine | 1.473mg |
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| Valine | 1.416mg |
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| Histidine | 0.706mg |
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| Saturated Fat | 0.114g |
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| Monounsaturated Fat | 0.085g |
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| Polyunsaturated fat | 1.071g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
36%
14%
Minerals Daily Need Coverage Score
143%
6%
Comparison summary
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 8)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $1.5)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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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.