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  6. Black gram vs. Red cabbage

Black gram vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between black gram and red cabbage

  • Black gram has more copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium; however, red cabbage is higher in vitamin C.
  • Black gram covers your daily copper needs 107% more than red cabbage.
  • Red cabbage contains 17 times less magnesium than black gram. Black gram contains 267mg of magnesium, while red cabbage contains 16mg.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Cabbage, red, raw.

Infographic

Black gram vs Red cabbage 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% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +1568.8%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +304.5%
Contains more IronIron +846.3%
Contains more CopperCopper +5670.6%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +1163.3%
Contains more ManganeseManganese +528.4%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -28.9%

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% 1.4% 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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B1Vitamin B1 +326.6%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B3Vitamin B3 +246.2%
Contains more Vitamin B5Vitamin B5 +516.3%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4752.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1662.9%
Contains more FatsFats +925%
Contains more CarbsCarbs +700.4%
Contains more OtherOther +416.9%
Contains more WaterWater +736.9%

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% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +608.3%
Contains more Poly. FatPolyunsaturated fat +1238.8%
Contains less Sat. FatSaturated Fat -81.6%

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

All nutrients comparison - raw data values

Nutrient Black gram Red cabbage Opinion
Calories 341kcal 31kcal Black gram
Protein 25.21g 1.43g Black gram
Fats 1.64g 0.16g Black gram
Vitamin C 0mg 57mg Red cabbage
Net carbs 40.69g 5.27g Black gram
Carbs 58.99g 7.37g Black gram
Magnesium 267mg 16mg Black gram
Calcium 138mg 45mg Black gram
Potassium 983mg 243mg Black gram
Iron 7.57mg 0.8mg Black gram
Sugar 3.83g Black gram
Fiber 18.3g 2.1g Black gram
Copper 0.981mg 0.017mg Black gram
Zinc 3.35mg 0.22mg Black gram
Phosphorus 379mg 30mg Black gram
Sodium 38mg 27mg Red cabbage
Vitamin A 23IU 1116IU Red cabbage
Vitamin A 1µg 56µg Red cabbage
Vitamin E 0.11mg Red cabbage
Manganese 1.527mg 0.243mg Black gram
Selenium 8.2µg 0.6µg Black gram
Vitamin B1 0.273mg 0.064mg Black gram
Vitamin B2 0.254mg 0.069mg Black gram
Vitamin B3 1.447mg 0.418mg Black gram
Vitamin B5 0.906mg 0.147mg Black gram
Vitamin B6 0.281mg 0.209mg Black gram
Vitamin K 38.2µg Red cabbage
Folate 216µg 18µg Black gram
Choline 17.1mg Red cabbage
Saturated Fat 0.114g 0.021g Red cabbage
Monounsaturated fat 0.085g 0.012g Black gram
Polyunsaturated fat 1.071g 0.08g Black gram
Tryptophan 0.263mg 0.012mg Black gram
Threonine 0.875mg 0.039mg Black gram
Isoleucine 1.287mg 0.034mg Black gram
Leucine 2.089mg 0.046mg Black gram
Lysine 1.674mg 0.049mg Black gram
Methionine 0.367mg 0.014mg Black gram
Phenylalanine 1.473mg 0.036mg Black gram
Valine 1.416mg 0.048mg Black gram
Histidine 0.706mg 0.024mg Black gram
Fructose 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Red cabbage
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
36%
Red cabbage
Minerals Daily Need Coverage Score
143%
Black gram
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 11)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.83g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.