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  6. Black gram vs. Pomegranate

Black gram vs. Pomegranate — In-Depth Nutrition Comparison

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How are black gram and pomegranate different?

  • Black gram has more copper, iron, manganese, magnesium, fiber, phosphorus, folate, zinc, potassium, and vitamin B1 than pomegranate.
  • Daily need coverage for copper for black gram is 91% higher.
  • Black gram contains 25 times more iron than pomegranate. While black gram contains 7.57mg of iron, pomegranate contains only 0.3mg.

Mungo beans, mature seeds, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Black gram vs Pomegranate infographic
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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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +316.5%
Contains more IronIron +2423.3%
Contains more CopperCopper +520.9%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +952.8%
Contains more ManganeseManganese +1183.2%
Contains more SeleniumSelenium +1540%
Contains less SodiumSodium -92.1%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B2Vitamin B2 +379.2%
Contains more Vitamin B3Vitamin B3 +393.9%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more Vitamin B6Vitamin B6 +274.7%
Contains more FolateFolate +468.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Pomegranate DV% diff.
Copper 0.981mg 0.158mg 91%
Iron 7.57mg 0.3mg 91%
Magnesium 267mg 12mg 61%
Manganese 1.527mg 0.119mg 61%
Fiber 18.3g 4g 57%
Phosphorus 379mg 36mg 49%
Protein 25.21g 1.67g 47%
Folate 216µg 38µg 45%
Zinc 3.35mg 0.35mg 27%
Potassium 983mg 236mg 22%
Vitamin B1 0.273mg 0.067mg 17%
Vitamin B6 0.281mg 0.075mg 16%
Vitamin B2 0.254mg 0.053mg 15%
Vitamin K 16.4µg 14%
Selenium 8.2µg 0.5µg 14%
Calories 341kcal 83kcal 13%
Calcium 138mg 10mg 13%
Carbs 58.99g 18.7g 13%
Vitamin B5 0.906mg 0.377mg 11%
Vitamin C 0mg 10.2mg 11%
Polyunsaturated fat 1.071g 0.079g 7%
Vitamin B3 1.447mg 0.293mg 7%
Vitamin E 0.6mg 4%
Sodium 38mg 3mg 2%
Fats 1.64g 1.17g 1%
Choline 7.6mg 1%
Net carbs 40.69g 14.7g N/A
Sugar 13.67g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.12g 0%
Monounsaturated fat 0.085g 0.093g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1409.6%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +215.5%
Contains more OtherOther +534%
Contains more WaterWater +621.6%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Poly. FatPolyunsaturated fat +1255.7%
~equal in Saturated fat ~0.12g
~equal in Monounsaturated fat ~0.093g

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.