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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.
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +287%
Contains more IronIron +1064.6%
Contains more CopperCopper +731.4%
Contains more ZincZinc +980.6%
Contains more PhosphorusPhosphorus +628.8%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +1411.9%
Contains more SeleniumSelenium +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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +99.3%
Contains more FolateFolate +2985.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Potato salad DV% diff.
Copper 0.981mg 0.118mg 96%
Iron 7.57mg 0.65mg 87%
Fiber 18.3g 1.3g 68%
Manganese 1.527mg 0.101mg 62%
Magnesium 267mg 15mg 60%
Folate 216µg 7µg 52%
Phosphorus 379mg 52mg 47%
Protein 25.21g 2.68g 45%
Zinc 3.35mg 0.31mg 28%
Cholesterol 0mg 68mg 23%
Sodium 38mg 529mg 21%
Potassium 983mg 254mg 21%
Polyunsaturated fat 1.071g 3.737g 18%
Vitamin B1 0.273mg 0.077mg 16%
Carbs 58.99g 11.17g 16%
Vitamin B2 0.254mg 0.06mg 15%
Calcium 138mg 19mg 12%
Vitamin B6 0.281mg 0.141mg 11%
Vitamin C 0mg 10mg 11%
Fats 1.64g 8.2g 10%
Calories 341kcal 143kcal 10%
Selenium 8.2µg 4.1µg 7%
Vitamin B5 0.906mg 0.534mg 7%
Saturated fat 0.114g 1.429g 6%
Monounsaturated fat 0.085g 2.48g 6%
Vitamin B3 1.447mg 0.89mg 3%
Vitamin A 1µg 32µg 3%
Net carbs 40.69g 9.87g N/A
Tryptophan 0.263mg 0.042mg 0%
Threonine 0.875mg 0.116mg 0%
Isoleucine 1.287mg 0.141mg 0%
Leucine 2.089mg 0.202mg 0%
Lysine 1.674mg 0.171mg 0%
Methionine 0.367mg 0.066mg 0%
Phenylalanine 1.473mg 0.135mg 0%
Valine 1.416mg 0.172mg 0%
Histidine 0.706mg 0.062mg 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
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 ProteinProtein +840.7%
Contains more CarbsCarbs +428.1%
Contains more OtherOther +72.3%
Contains more FatsFats +400%
Contains more WaterWater +603.7%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +2817.6%
Contains more Poly. FatPolyunsaturated fat +248.9%

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.