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  6. Black gram vs. Potato salad

Black gram vs. Potato salad — In-Depth Nutrition Comparison

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What are the differences between Black gram and Potato salad?

  • Black gram is richer than Potato salad in Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Zinc, and Potassium.
  • Black gram's daily need coverage for Copper is 96% more.
  • Black gram has 31 times more Folate than Potato salad. While Black gram has 216µg of Folate, Potato salad has only 7µg.

We used Mungo beans, mature seeds, raw and Potato salad, home-prepared types in this article.

Infographic

Black gram vs Potato salad 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
10
:
0
Potato salad
Potato salad
Contains more Calcium +626.3%
Contains more Iron +1064.6%
Contains more Magnesium +1680%
Contains more Phosphorus +628.8%
Contains more Potassium +287%
Contains less Sodium -92.8%
Contains more Zinc +980.6%
Contains more Copper +731.4%
Contains more Manganese +1411.9%
Contains more Selenium +100%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Potato salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +626.3%
Contains more Iron +1064.6%
Contains more Magnesium +1680%
Contains more Phosphorus +628.8%
Contains more Potassium +287%
Contains less Sodium -92.8%
Contains more Zinc +980.6%
Contains more Copper +731.4%
Contains more Manganese +1411.9%
Contains more Selenium +100%

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
:
2
Potato salad
Potato salad
Contains more Vitamin B1 +254.5%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +99.3%
Contains more Folate +2985.7%
Contains more Vitamin A +582.6%
Contains more Vitamin C +∞%
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 salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +254.5%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +99.3%
Contains more Folate +2985.7%
Contains more Vitamin A +582.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Potato salad
Potato salad
Contains more Protein +840.7%
Contains more Carbs +428.1%
Contains more Other +72.3%
Contains more Fats +400%
Contains more Water +603.7%
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 salad
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +840.7%
Contains more Carbs +428.1%
Contains more Other +72.3%
Contains more Fats +400%
Contains more Water +603.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Potato salad
Potato salad
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +2817.6%
Contains more Polyunsaturated fat +248.9%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Potato salad
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +2817.6%
Contains more Polyunsaturated fat +248.9%

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

All nutrients comparison - raw data values

Nutrient Black gram Potato salad Opinion
Net carbs 40.69g 9.87g Black gram
Protein 25.21g 2.68g Black gram
Fats 1.64g 8.2g Potato salad
Carbs 58.99g 11.17g Black gram
Calories 341kcal 143kcal Black gram
Fiber 18.3g 1.3g Black gram
Calcium 138mg 19mg Black gram
Iron 7.57mg 0.65mg Black gram
Magnesium 267mg 15mg Black gram
Phosphorus 379mg 52mg Black gram
Potassium 983mg 254mg Black gram
Sodium 38mg 529mg Black gram
Zinc 3.35mg 0.31mg Black gram
Copper 0.981mg 0.118mg Black gram
Manganese 1.527mg 0.101mg Black gram
Selenium 8.2µg 4.1µg Black gram
Vitamin A 23IU 157IU Potato salad
Vitamin A RAE 1µg 32µg Potato salad
Vitamin C 0mg 10mg Potato salad
Vitamin B1 0.273mg 0.077mg Black gram
Vitamin B2 0.254mg 0.06mg Black gram
Vitamin B3 1.447mg 0.89mg Black gram
Vitamin B5 0.906mg 0.534mg Black gram
Vitamin B6 0.281mg 0.141mg Black gram
Folate 216µg 7µg Black gram
Tryptophan 0.263mg 0.042mg Black gram
Threonine 0.875mg 0.116mg Black gram
Isoleucine 1.287mg 0.141mg Black gram
Leucine 2.089mg 0.202mg Black gram
Lysine 1.674mg 0.171mg Black gram
Methionine 0.367mg 0.066mg Black gram
Phenylalanine 1.473mg 0.135mg Black gram
Valine 1.416mg 0.172mg Black gram
Histidine 0.706mg 0.062mg Black gram
Cholesterol 0mg 68mg Black gram
Saturated Fat 0.114g 1.429g Black gram
Monounsaturated Fat 0.085g 2.48g Potato salad
Polyunsaturated fat 1.071g 3.737g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Potato salad
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
14%
Potato salad
Minerals Daily Need Coverage Score
143%
Black gram
24%
Potato salad

Comparison summary

Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 491mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.315g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
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 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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.