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  6. Black gram vs. Prunes

Black gram vs. Prunes — In-Depth Nutrition Comparison

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The main differences between black gram and prunes

  • Black gram has more iron, copper, magnesium, manganese, folate, fiber, phosphorus, zinc, and vitamin B1; however, prunes have more vitamin A.
  • Daily need coverage for iron for black gram is 83% higher.
  • Prunes have 54 times less folate than black gram. Black gram has 216µg of folate, while prunes have 4µg.
  • Black gram has a higher glycemic index than prunes.

Food types used in this article are Mungo beans, mature seeds, raw and Plums, dried (prunes), uncooked.

Infographic

Black gram vs Prunes 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%
Prunes
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +551.2%
Contains more CalciumCalcium +220.9%
Contains more PotassiumPotassium +34.3%
Contains more IronIron +714%
Contains more CopperCopper +249.1%
Contains more ZincZinc +661.4%
Contains more PhosphorusPhosphorus +449.3%
Contains more ManganeseManganese +410.7%
Contains more SeleniumSelenium +2633.3%
Contains less SodiumSodium -94.7%

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +435.3%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +114.7%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +5300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B3Vitamin B3 +30.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Prunes DV% diff.
Iron 7.57mg 0.93mg 83%
Copper 0.981mg 0.281mg 78%
Magnesium 267mg 41mg 54%
Folate 216µg 4µg 53%
Manganese 1.527mg 0.299mg 53%
Vitamin K 59.5µg 50%
Protein 25.21g 2.18g 46%
Fiber 18.3g 7.1g 45%
Phosphorus 379mg 69mg 44%
Zinc 3.35mg 0.44mg 26%
Vitamin B1 0.273mg 0.051mg 19%
Fructose 12.45g 16%
Selenium 8.2µg 0.3µg 14%
Vitamin B5 0.906mg 0.422mg 10%
Calcium 138mg 43mg 10%
Polyunsaturated fat 1.071g 0.062g 7%
Potassium 983mg 732mg 7%
Vitamin B6 0.281mg 0.205mg 6%
Calories 341kcal 240kcal 5%
Vitamin B2 0.254mg 0.186mg 5%
Vitamin A 1µg 39µg 4%
Vitamin E 0.43mg 3%
Vitamin B3 1.447mg 1.882mg 3%
Choline 10.1mg 2%
Fats 1.64g 0.38g 2%
Carbs 58.99g 63.88g 2%
Starch 5.11g 2%
Sodium 38mg 2mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 40.69g 56.78g N/A
Sugar 38.13g N/A
Saturated fat 0.114g 0.088g 0%
Monounsaturated fat 0.085g 0.053g 0%
Tryptophan 0.263mg 0.025mg 0%
Threonine 0.875mg 0.049mg 0%
Isoleucine 1.287mg 0.041mg 0%
Leucine 2.089mg 0.066mg 0%
Lysine 1.674mg 0.05mg 0%
Methionine 0.367mg 0.016mg 0%
Phenylalanine 1.473mg 0.052mg 0%
Valine 1.416mg 0.056mg 0%
Histidine 0.706mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1056.4%
Contains more FatsFats +331.6%
Contains more OtherOther +27.3%
Contains more WaterWater +186.3%
~equal in Carbs ~63.88g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +60.4%
Contains more Poly. FatPolyunsaturated fat +1627.4%
Contains less Sat. FatSaturated fat -22.8%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.