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Black gram vs. Pita — In-Depth Nutrition Comparison

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What are the main differences between black gram and pita?

  • Pita has less copper, iron, fiber, magnesium, folate, manganese, phosphorus, potassium, and zinc than black gram.
  • Black gram's daily need coverage for copper is 90% higher.
  • Black gram has 10 times more magnesium than pita. Black gram has 267mg of magnesium, while pita has 26mg.
  • Black gram contains less sodium.
  • Black gram has a lower glycemic index than pita.

We used Mungo beans, mature seeds, raw and Bread, pita, white, unenriched types in this comparison.

Infographic

Black gram vs Pita 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%
Pita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +926.9%
Contains more CalciumCalcium +60.5%
Contains more PotassiumPotassium +719.2%
Contains more IronIron +440.7%
Contains more CopperCopper +483.9%
Contains more ZincZinc +298.8%
Contains more PhosphorusPhosphorus +290.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +217.5%
Contains more SeleniumSelenium +∞%

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%
Pita
1
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +161.9%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +726.5%
Contains more FolateFolate +800%
Contains more Vitamin B3Vitamin B3 +48%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.267mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +177%
Contains more FatsFats +36.7%
Contains more OtherOther +76.8%
Contains more WaterWater +197.2%
~equal in Carbs ~55.7g

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
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Poly. FatPolyunsaturated fat +100.2%
Contains more Mono. FatMonounsaturated fat +23.5%

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

All nutrients comparison - raw data values

Nutrient Black gram Pita DV% diff.
Copper 0.981mg 0.168mg 90%
Iron 7.57mg 1.4mg 77%
Fiber 18.3g 2.2g 64%
Magnesium 267mg 26mg 57%
Folate 216µg 24µg 48%
Manganese 1.527mg 0.481mg 45%
Phosphorus 379mg 97mg 40%
Protein 25.21g 9.1g 32%
Potassium 983mg 120mg 25%
Zinc 3.35mg 0.84mg 23%
Sodium 38mg 536mg 22%
Vitamin B6 0.281mg 0.034mg 19%
Selenium 8.2µg 15%
Vitamin B2 0.254mg 0.097mg 12%
Vitamin B5 0.906mg 0.397mg 10%
Calcium 138mg 86mg 5%
Vitamin B3 1.447mg 2.142mg 4%
Polyunsaturated fat 1.071g 0.535g 4%
Calories 341kcal 275kcal 3%
Vitamin B1 0.273mg 0.267mg 1%
Carbs 58.99g 55.7g 1%
Fats 1.64g 1.2g 1%
Net carbs 40.69g 53.5g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.166g 0%
Monounsaturated fat 0.085g 0.105g 0%
Tryptophan 0.263mg 0.105mg 0%
Threonine 0.875mg 0.257mg 0%
Isoleucine 1.287mg 0.349mg 0%
Leucine 2.089mg 0.634mg 0%
Lysine 1.674mg 0.219mg 0%
Methionine 0.367mg 0.16mg 0%
Phenylalanine 1.473mg 0.446mg 0%
Valine 1.416mg 0.394mg 0%
Histidine 0.706mg 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Pita
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
14%
Pita
Minerals Daily Need Coverage Score
143%
Black gram
36%
Pita

Comparison summary

Which food is cheaper?
Pita
Pita is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 498mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.