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  6. Black gram vs. Ricotta

Black gram vs. Ricotta — In-Depth Nutrition Comparison

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How are black gram and ricotta different?

  • Black gram has more copper, iron, fiber, manganese, magnesium, folate, phosphorus, potassium, and vitamin B1 than ricotta.
  • Daily need coverage for copper for black gram is 107% higher.
  • Black gram has less saturated fat.
  • Ricotta has a lower glycemic index (27) than black gram (43).

Mungo beans, mature seeds, raw and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Black gram vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +2327.3%
Contains more PotassiumPotassium +836.2%
Contains more IronIron +1892.1%
Contains more CopperCopper +4571.4%
Contains more ZincZinc +188.8%
Contains more PhosphorusPhosphorus +139.9%
Contains less SodiumSodium -54.8%
Contains more ManganeseManganese +25350%
Contains more CalciumCalcium +50%
Contains more SeleniumSelenium +76.8%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin B1Vitamin B1 +2000%
Contains more Vitamin B2Vitamin B2 +30.3%
Contains more Vitamin B3Vitamin B3 +1291.3%
Contains more Vitamin B5Vitamin B5 +325.4%
Contains more Vitamin B6Vitamin B6 +553.5%
Contains more FolateFolate +1700%
Contains more Vitamin AVitamin A +11900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Ricotta DV% diff.
Copper 0.981mg 0.021mg 107%
Iron 7.57mg 0.38mg 90%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.006mg 66%
Magnesium 267mg 11mg 61%
Folate 216µg 12µg 51%
Saturated fat 0.114g 8.295g 37%
Phosphorus 379mg 158mg 32%
Protein 25.21g 11.26g 28%
Potassium 983mg 105mg 26%
Vitamin B1 0.273mg 0.013mg 22%
Zinc 3.35mg 1.16mg 20%
Carbs 58.99g 3.04g 19%
Vitamin B6 0.281mg 0.043mg 18%
Cholesterol 0mg 51mg 17%
Fats 1.64g 12.98g 17%
Vitamin B5 0.906mg 0.213mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 1µg 120µg 13%
Selenium 8.2µg 14.5µg 11%
Monounsaturated fat 0.085g 3.627g 9%
Vitamin B3 1.447mg 0.104mg 8%
Calories 341kcal 174kcal 8%
Calcium 138mg 207mg 7%
Vitamin B2 0.254mg 0.195mg 5%
Polyunsaturated fat 1.071g 0.385g 5%
Choline 17.5mg 3%
Sodium 38mg 84mg 2%
Vitamin K 1.1µg 1%
Vitamin E 0.11mg 1%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 40.69g 3.04g N/A
Sugar 0.27g N/A
Tryptophan 0.263mg 0.125mg 0%
Threonine 0.875mg 0.517mg 0%
Isoleucine 1.287mg 0.589mg 0%
Leucine 2.089mg 1.221mg 0%
Lysine 1.674mg 1.338mg 0%
Methionine 0.367mg 0.281mg 0%
Phenylalanine 1.473mg 0.556mg 0%
Valine 1.416mg 0.692mg 0%
Histidine 0.706mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +123.9%
Contains more CarbsCarbs +1840.5%
Contains more OtherOther +229.4%
Contains more FatsFats +691.5%
Contains more WaterWater +563.9%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +178.2%
Contains more Mono. FatMonounsaturated fat +4167.1%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.