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  6. Black gram vs. Saltine cracker (includes oyster, soda, soup)

Black gram vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Differences between black gram and saltine cracker (includes oyster, soda, soup)

  • Black gram has more copper, fiber, magnesium, phosphorus, manganese, iron, and potassium, while saltine cracker (includes oyster, soda, soup) has more vitamin B1 and vitamin B3.
  • Black gram's daily need coverage for copper is 94% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 12 times less magnesium than black gram. Black gram contains 267mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • The amount of sodium in black gram is lower.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Mungo beans, mature seeds, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Black gram vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +1060.9%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +546.7%
Contains more IronIron +35.9%
Contains more CopperCopper +605.8%
Contains more ZincZinc +385.5%
Contains more PhosphorusPhosphorus +271.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +122.6%
Contains more SeleniumSelenium +25.6%

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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more FolateFolate +61.2%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +345.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 0.981mg 0.139mg 94%
Fiber 18.3g 2.8g 62%
Magnesium 267mg 23mg 58%
Phosphorus 379mg 102mg 40%
Sodium 38mg 941mg 39%
Manganese 1.527mg 0.686mg 37%
Vitamin B1 0.273mg 0.702mg 36%
Protein 25.21g 9.46g 32%
Vitamin B3 1.447mg 6.442mg 31%
Starch 67.83g 28%
Polyunsaturated fat 1.071g 4.835g 25%
Iron 7.57mg 5.57mg 25%
Zinc 3.35mg 0.69mg 24%
Potassium 983mg 152mg 24%
Vitamin K 25.4µg 21%
Folate 216µg 134µg 21%
Vitamin B2 0.254mg 0.487mg 18%
Vitamin B6 0.281mg 0.086mg 15%
Calcium 138mg 19mg 12%
Fats 1.64g 8.64g 11%
Vitamin E 1.15mg 8%
Saturated fat 0.114g 1.653g 7%
Vitamin B5 0.906mg 0.536mg 7%
Monounsaturated fat 0.085g 1.986g 5%
Carbs 58.99g 74.05g 5%
Calories 341kcal 418kcal 4%
Vitamin B12 0µg 0.09µg 4%
Selenium 8.2µg 10.3µg 4%
Choline 16.7mg 3%
Net carbs 40.69g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.263mg 0.116mg 0%
Threonine 0.875mg 0.268mg 0%
Isoleucine 1.287mg 0.333mg 0%
Leucine 2.089mg 0.652mg 0%
Lysine 1.674mg 0.172mg 0%
Methionine 0.367mg 0.147mg 0%
Phenylalanine 1.473mg 0.45mg 0%
Valine 1.416mg 0.399mg 0%
Histidine 0.706mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +166.5%
Contains more WaterWater +113.9%
Contains more OtherOther +20%
Contains more FatsFats +426.8%
Contains more CarbsCarbs +25.5%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +2236.5%
Contains more Poly. FatPolyunsaturated fat +351.4%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.