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  6. Black gram vs. Rib eye steak

Black gram vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between black gram and rib eye steak

  • Black gram has more copper, fiber, iron, manganese, magnesium, folate, and phosphorus; however, rib eye steak is richer in vitamin B12 and selenium.
  • Black gram covers your daily copper needs 100% more than rib eye steak.
  • Black gram contains less saturated fat.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of rib eye steak is 0.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Black gram vs Rib eye steak infographic
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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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +1154.5%
Contains more PotassiumPotassium +278.1%
Contains more IronIron +237.9%
Contains more CopperCopper +1126.3%
Contains more PhosphorusPhosphorus +149.3%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +1808.8%
Contains more ZincZinc +76.4%
Contains more SeleniumSelenium +262.2%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B1Vitamin B1 +284.5%
Contains more Vitamin B5Vitamin B5 +69%
Contains more FolateFolate +3500%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +239.2%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Rib eye steak DV% diff.
Copper 0.981mg 0.08mg 100%
Vitamin B12 0µg 2.1µg 88%
Fiber 18.3g 0g 73%
Iron 7.57mg 2.24mg 67%
Manganese 1.527mg 0.08mg 63%
Magnesium 267mg 22mg 58%
Folate 216µg 6µg 53%
Saturated fat 0.114g 9.684g 44%
Selenium 8.2µg 29.7µg 39%
Phosphorus 379mg 152mg 32%
Fats 1.64g 21.81g 31%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.085g 10.519g 26%
Zinc 3.35mg 5.91mg 23%
Vitamin B3 1.447mg 4.908mg 22%
Potassium 983mg 260mg 21%
Carbs 58.99g 0g 20%
Vitamin B1 0.273mg 0.071mg 17%
Vitamin B6 0.281mg 0.477mg 15%
Calcium 138mg 11mg 13%
Choline 48.8mg 9%
Vitamin B5 0.906mg 0.536mg 7%
Protein 25.21g 23.69g 3%
Calories 341kcal 291kcal 3%
Vitamin B2 0.254mg 0.287mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin K 1.6µg 1%
Vitamin A 1µg 8µg 1%
Sodium 38mg 54mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 40.69g 0g N/A
Trans fat 0g 1.478g N/A
Polyunsaturated fat 1.071g 1.027g 0%
Tryptophan 0.263mg 0.265mg 0%
Threonine 0.875mg 1.116mg 0%
Isoleucine 1.287mg 1.103mg 0%
Leucine 2.089mg 2.041mg 0%
Lysine 1.674mg 2.269mg 0%
Methionine 0.367mg 0.641mg 0%
Phenylalanine 1.473mg 0.95mg 0%
Valine 1.416mg 1.184mg 0%
Histidine 0.706mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +33500%
Contains more FatsFats +1229.9%
Contains more WaterWater +404.5%
~equal in Protein ~23.69g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +12275.3%
~equal in Polyunsaturated fat ~1.027g

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.