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  6. Black gram vs. Potato

Black gram vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between black gram and potatoes

  • Black gram has more copper, iron, fiber, magnesium, manganese, folate, phosphorus, zinc, and vitamin B2; however, potatoes are higher in vitamin C.
  • Black gram covers your daily copper needs 97% more than potatoes.
  • Potatoes contain 14 times less folate than black gram. Black gram contains 216µg of folate, while potatoes contain 15µg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Potatoes, flesh, and skin, raw.

Infographic

Black gram vs Potato 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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +1060.9%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +834.6%
Contains more CopperCopper +791.8%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +564.9%
Contains more ManganeseManganese +663.5%
Contains more SeleniumSelenium +1950%
Contains less SodiumSodium -84.2%

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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +237%
Contains more Vitamin B2Vitamin B2 +693.8%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more FolateFolate +1340%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Potato DV% diff.
Copper 0.981mg 0.11mg 97%
Iron 7.57mg 0.81mg 85%
Fiber 18.3g 2.1g 65%
Magnesium 267mg 23mg 58%
Manganese 1.527mg 0.2mg 58%
Folate 216µg 15µg 50%
Phosphorus 379mg 57mg 46%
Protein 25.21g 2.05g 46%
Zinc 3.35mg 0.3mg 28%
Vitamin C 0mg 19.7mg 22%
Vitamin B2 0.254mg 0.032mg 17%
Vitamin B1 0.273mg 0.081mg 16%
Potassium 983mg 425mg 16%
Carbs 58.99g 17.49g 14%
Selenium 8.2µg 0.4µg 14%
Calories 341kcal 77kcal 13%
Calcium 138mg 12mg 13%
Vitamin B5 0.906mg 0.295mg 12%
Polyunsaturated fat 1.071g 0.042g 7%
Starch 15.29g 6%
Vitamin B3 1.447mg 1.061mg 2%
Vitamin K 2µg 2%
Fats 1.64g 0.09g 2%
Choline 12.1mg 2%
Sodium 38mg 6mg 1%
Vitamin B6 0.281mg 0.298mg 1%
Net carbs 40.69g 15.39g N/A
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.025g 0%
Monounsaturated fat 0.085g 0.002g 0%
Tryptophan 0.263mg 0.021mg 0%
Threonine 0.875mg 0.067mg 0%
Isoleucine 1.287mg 0.066mg 0%
Leucine 2.089mg 0.098mg 0%
Lysine 1.674mg 0.107mg 0%
Methionine 0.367mg 0.032mg 0%
Phenylalanine 1.473mg 0.081mg 0%
Valine 1.416mg 0.103mg 0%
Histidine 0.706mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1129.8%
Contains more FatsFats +1722.2%
Contains more CarbsCarbs +237.3%
Contains more OtherOther +200%
Contains more WaterWater +633.8%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4150%
Contains more Poly. FatPolyunsaturated fat +2450%
Contains less Sat. FatSaturated fat -78.1%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.