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  6. Black gram vs. Quinoa

Black gram vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between black gram and quinoa

  • The amount of copper, iron, fiber, magnesium, folate, manganese, phosphorus, potassium, zinc, and vitamin B1 in black gram is higher than in quinoa.
  • Black gram covers your daily copper needs 88% more than quinoa.
  • Quinoa has 7 times less fiber than black gram. Black gram has 18.3g of fiber, while quinoa has 2.8g.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Quinoa, cooked.

Infographic

Black gram vs Quinoa 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%
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +471.5%
Contains more IronIron +408.1%
Contains more CopperCopper +410.9%
Contains more ZincZinc +207.3%
Contains more PhosphorusPhosphorus +149.3%
Contains more ManganeseManganese +142%
Contains more SeleniumSelenium +192.9%
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%
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.1%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +251.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +128.5%
Contains more FolateFolate +414.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Quinoa DV% diff.
Copper 0.981mg 0.192mg 88%
Iron 7.57mg 1.49mg 76%
Fiber 18.3g 2.8g 62%
Magnesium 267mg 64mg 48%
Folate 216µg 42µg 44%
Protein 25.21g 4.4g 42%
Manganese 1.527mg 0.631mg 39%
Phosphorus 379mg 152mg 32%
Potassium 983mg 172mg 24%
Zinc 3.35mg 1.09mg 21%
Vitamin B5 0.906mg 18%
Vitamin B1 0.273mg 0.107mg 14%
Carbs 58.99g 21.3g 13%
Vitamin B6 0.281mg 0.123mg 12%
Calcium 138mg 17mg 12%
Vitamin B2 0.254mg 0.11mg 11%
Calories 341kcal 120kcal 11%
Selenium 8.2µg 2.8µg 10%
Starch 17.63g 7%
Vitamin B3 1.447mg 0.412mg 6%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Saturated fat 0.114g 0.231g 1%
Monounsaturated fat 0.085g 0.528g 1%
Sodium 38mg 7mg 1%
Fats 1.64g 1.92g 0%
Net carbs 40.69g 18.5g N/A
Sugar 0.87g N/A
Vitamin A 1µg 0µg 0%
Polyunsaturated fat 1.071g 1.078g 0%
Tryptophan 0.263mg 0.052mg 0%
Threonine 0.875mg 0.131mg 0%
Isoleucine 1.287mg 0.157mg 0%
Leucine 2.089mg 0.261mg 0%
Lysine 1.674mg 0.239mg 0%
Methionine 0.367mg 0.096mg 0%
Phenylalanine 1.473mg 0.185mg 0%
Valine 1.416mg 0.185mg 0%
Histidine 0.706mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +473%
Contains more CarbsCarbs +176.9%
Contains more OtherOther +336.4%
Contains more FatsFats +17.1%
Contains more WaterWater +563.1%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Mono. FatMonounsaturated fat +521.2%
~equal in Polyunsaturated fat ~1.078g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.