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Black gram vs. Mangosteen — In-Depth Nutrition Comparison

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Significant differences between black gram and mangosteen

  • The amount of copper, iron, fiber, manganese, magnesium, phosphorus, folate, zinc, potassium, and vitamin B6 in black gram is higher than in mangosteen.
  • Black gram covers your daily copper needs 101% more than mangosteen.
  • Mangosteen has 47 times less phosphorus than black gram. Black gram has 379mg of phosphorus, while mangosteen has 8mg.
  • Mangosteen has a higher glycemic index. The glycemic index of mangosteen is 58, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Mangosteen, canned, syrup pack.

Infographic

Black gram vs Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more MagnesiumMagnesium +1953.8%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +1947.9%
Contains more IronIron +2423.3%
Contains more CopperCopper +1321.7%
Contains more ZincZinc +1495.2%
Contains more PhosphorusPhosphorus +4637.5%
Contains more ManganeseManganese +1397.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.6%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +370.4%
Contains more Vitamin B3Vitamin B3 +405.9%
Contains more Vitamin B5Vitamin B5 +2731.3%
Contains more Vitamin B6Vitamin B6 +1461.1%
Contains more FolateFolate +596.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +6048.8%
Contains more FatsFats +182.8%
Contains more CarbsCarbs +229.4%
Contains more OtherOther +2000%
Contains more WaterWater +649.4%

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 Mangosteen
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Black gram Mangosteen DV% diff.
Copper 0.981mg 0.069mg 101%
Iron 7.57mg 0.3mg 91%
Fiber 18.3g 1.8g 66%
Manganese 1.527mg 0.102mg 62%
Magnesium 267mg 13mg 60%
Phosphorus 379mg 8mg 53%
Protein 25.21g 0.41g 50%
Folate 216µg 31µg 46%
Zinc 3.35mg 0.21mg 29%
Potassium 983mg 48mg 28%
Vitamin B6 0.281mg 0.018mg 20%
Vitamin B1 0.273mg 0.054mg 18%
Vitamin B5 0.906mg 0.032mg 17%
Vitamin B2 0.254mg 0.054mg 15%
Selenium 8.2µg 15%
Carbs 58.99g 17.91g 14%
Calories 341kcal 73kcal 13%
Calcium 138mg 12mg 13%
Polyunsaturated fat 1.071g 7%
Vitamin B3 1.447mg 0.286mg 7%
Vitamin C 0mg 2.9mg 3%
Fats 1.64g 0.58g 2%
Sodium 38mg 7mg 1%
Saturated fat 0.114g 1%
Net carbs 40.69g 16.11g N/A
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Mangosteen
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
5%
Mangosteen
Minerals Daily Need Coverage Score
143%
Black gram
7%
Mangosteen

Comparison summary

Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 15)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $3.5)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.