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  6. Black gram vs. Potato

Black gram vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Black gram and Potato

  • Black gram has more Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Zinc, and Vitamin B2, however, Potato is higher in Vitamin C.
  • Black gram covers your daily Copper needs 97% more than Potato.
  • Potato contains 14 times less Folate than Black gram. Black gram contains 216µg of Folate, while Potato contains 15µg.

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.
Black gram
Black gram
9
:
1
Potato
Potato
Contains more Calcium +1050%
Contains more Iron +834.6%
Contains more Magnesium +1060.9%
Contains more Phosphorus +564.9%
Contains more Potassium +131.3%
Contains more Zinc +1016.7%
Contains more Copper +791.8%
Contains more Manganese +663.5%
Contains more Selenium +1950%
Contains less Sodium -84.2%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +1050%
Contains more Iron +834.6%
Contains more Magnesium +1060.9%
Contains more Phosphorus +564.9%
Contains more Potassium +131.3%
Contains more Zinc +1016.7%
Contains more Copper +791.8%
Contains more Manganese +663.5%
Contains more Selenium +1950%
Contains less Sodium -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.
Black gram
Black gram
6
:
4
Potato
Potato
Contains more Vitamin A +1050%
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +693.8%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +207.1%
Contains more Folate +1340%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.298
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +1050%
Contains more Vitamin B1 +237%
Contains more Vitamin B2 +693.8%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +207.1%
Contains more Folate +1340%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Potato
Potato
Contains more Protein +1129.8%
Contains more Fats +1722.2%
Contains more Carbs +237.3%
Contains more Other +200%
Contains more Water +633.8%
Black gram
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
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 Protein +1129.8%
Contains more Fats +1722.2%
Contains more Carbs +237.3%
Contains more Other +200%
Contains more Water +633.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +4150%
Contains more Polyunsaturated fat +2450%
Contains less Saturated Fat -78.1%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4150%
Contains more Polyunsaturated fat +2450%
Contains less Saturated Fat -78.1%

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 Potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Potato Opinion
Net carbs 40.69g 15.39g Black gram
Protein 25.21g 2.05g Black gram
Fats 1.64g 0.09g Black gram
Carbs 58.99g 17.49g Black gram
Calories 341kcal 77kcal Black gram
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Black gram
Fiber 18.3g 2.1g Black gram
Calcium 138mg 12mg Black gram
Iron 7.57mg 0.81mg Black gram
Magnesium 267mg 23mg Black gram
Phosphorus 379mg 57mg Black gram
Potassium 983mg 425mg Black gram
Sodium 38mg 6mg Potato
Zinc 3.35mg 0.3mg Black gram
Copper 0.981mg 0.11mg Black gram
Manganese 1.527mg 0.2mg Black gram
Selenium 8.2µg 0.4µg Black gram
Vitamin A 23IU 2IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.01mg Potato
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.273mg 0.081mg Black gram
Vitamin B2 0.254mg 0.032mg Black gram
Vitamin B3 1.447mg 1.061mg Black gram
Vitamin B5 0.906mg 0.295mg Black gram
Vitamin B6 0.281mg 0.298mg Potato
Folate 216µg 15µg Black gram
Vitamin K 2µg Potato
Tryptophan 0.263mg 0.021mg Black gram
Threonine 0.875mg 0.067mg Black gram
Isoleucine 1.287mg 0.066mg Black gram
Leucine 2.089mg 0.098mg Black gram
Lysine 1.674mg 0.107mg Black gram
Methionine 0.367mg 0.032mg Black gram
Phenylalanine 1.473mg 0.081mg Black gram
Valine 1.416mg 0.103mg Black gram
Histidine 0.706mg 0.035mg Black gram
Saturated Fat 0.114g 0.025g Potato
Monounsaturated Fat 0.085g 0.002g Black gram
Polyunsaturated fat 1.071g 0.042g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
18%
Potato
Minerals Daily Need Coverage Score
143%
Black gram
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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.