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  6. Black gram vs. Puff pastry

Black gram vs. Puff pastry — In-Depth Nutrition Comparison

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The main differences between black gram and puff pastry

  • Black gram has more copper, fiber, iron, magnesium, phosphorus, manganese, folate, and potassium; however, puff pastry has more selenium.
  • Daily need coverage for copper for black gram is 96% higher.
  • Puff pastry has 17 times less magnesium than black gram. Black gram has 267mg of magnesium, while puff pastry has 16mg.
  • Black gram is lower in saturated fat.
  • Puff pastry has a higher glycemic index than black gram.

Food types used in this article are Mungo beans, mature seeds, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Black gram vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1568.8%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +1485.5%
Contains more IronIron +191.2%
Contains more CopperCopper +753%
Contains more ZincZinc +520.4%
Contains more PhosphorusPhosphorus +531.7%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +208.5%
Contains more SeleniumSelenium +198.8%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1378.9%
Contains more FolateFolate +292.7%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B3Vitamin B3 +162.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Puff pastry DV% diff.
Polyunsaturated fat 1.071g 22.228g 141%
Copper 0.981mg 0.115mg 96%
Fiber 18.3g 1.5g 67%
Iron 7.57mg 2.6mg 62%
Magnesium 267mg 16mg 60%
Fats 1.64g 38.5g 57%
Phosphorus 379mg 60mg 46%
Manganese 1.527mg 0.495mg 45%
Folate 216µg 55µg 40%
Protein 25.21g 7.4g 36%
Selenium 8.2µg 24.5µg 30%
Potassium 983mg 62mg 27%
Zinc 3.35mg 0.54mg 26%
Saturated fat 0.114g 5.502g 24%
Monounsaturated fat 0.085g 8.828g 22%
Vitamin B6 0.281mg 0.019mg 20%
Vitamin B5 0.906mg 0mg 18%
Vitamin B3 1.447mg 3.8mg 15%
Vitamin K 16.3µg 14%
Calcium 138mg 10mg 13%
Calories 341kcal 558kcal 11%
Sodium 38mg 253mg 9%
Vitamin B1 0.273mg 0.323mg 4%
Vitamin E 0.55mg 4%
Carbs 58.99g 45.7g 4%
Choline 6.2mg 1%
Net carbs 40.69g 44.2g N/A
Sugar 0.75g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.254mg 0.258mg 0%
Tryptophan 0.263mg 0.086mg 0%
Threonine 0.875mg 0.198mg 0%
Isoleucine 1.287mg 0.275mg 0%
Leucine 2.089mg 0.514mg 0%
Lysine 1.674mg 0.144mg 0%
Methionine 0.367mg 0.131mg 0%
Phenylalanine 1.473mg 0.367mg 0%
Valine 1.416mg 0.312mg 0%
Histidine 0.706mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +240.7%
Contains more CarbsCarbs +29.1%
Contains more WaterWater +45.9%
Contains more OtherOther +236%
Contains more FatsFats +2247.6%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +10285.9%
Contains more Poly. FatPolyunsaturated fat +1975.4%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.