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  6. Black gram vs. Sauerkraut

Black gram vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between black gram and sauerkraut

  • Sauerkraut has less copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Black gram's daily need coverage for copper is 98% more.
  • Black gram has 21 times more magnesium than sauerkraut. Black gram has 267mg of magnesium, while sauerkraut has 13mg.
  • Black gram is lower in sodium.
  • Black gram has a higher glycemic index than sauerkraut.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Black gram vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1953.8%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +478.2%
Contains more IronIron +415%
Contains more CopperCopper +921.9%
Contains more ZincZinc +1663.2%
Contains more PhosphorusPhosphorus +1795%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +911.3%
Contains more SeleniumSelenium +1266.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +1054.5%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +874.2%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Sauerkraut DV% diff.
Copper 0.981mg 0.096mg 98%
Iron 7.57mg 1.47mg 76%
Fiber 18.3g 2.9g 62%
Magnesium 267mg 13mg 60%
Manganese 1.527mg 0.151mg 60%
Phosphorus 379mg 20mg 51%
Protein 25.21g 0.91g 49%
Folate 216µg 24µg 48%
Zinc 3.35mg 0.19mg 29%
Sodium 38mg 661mg 27%
Potassium 983mg 170mg 24%
Vitamin B1 0.273mg 0.021mg 21%
Vitamin B2 0.254mg 0.022mg 18%
Carbs 58.99g 4.28g 18%
Vitamin B5 0.906mg 0.093mg 16%
Calories 341kcal 19kcal 16%
Vitamin C 0mg 14.7mg 16%
Selenium 8.2µg 0.6µg 14%
Vitamin B6 0.281mg 0.13mg 12%
Calcium 138mg 30mg 11%
Vitamin K 13µg 11%
Vitamin B3 1.447mg 0.143mg 8%
Polyunsaturated fat 1.071g 0.067g 7%
Fats 1.64g 0.14g 2%
Choline 10.4mg 2%
Vitamin E 0.14mg 1%
Net carbs 40.69g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.114g 0.034g 0%
Monounsaturated fat 0.085g 0.013g 0%
Tryptophan 0.263mg 0.008mg 0%
Threonine 0.875mg 0.025mg 0%
Isoleucine 1.287mg 0.021mg 0%
Leucine 2.089mg 0.029mg 0%
Lysine 1.674mg 0.031mg 0%
Methionine 0.367mg 0.009mg 0%
Phenylalanine 1.473mg 0.023mg 0%
Valine 1.416mg 0.03mg 0%
Histidine 0.706mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +2670.3%
Contains more FatsFats +1071.4%
Contains more CarbsCarbs +1278.3%
Contains more OtherOther +56.3%
Contains more WaterWater +756.7%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +553.8%
Contains more Poly. FatPolyunsaturated fat +1498.5%
Contains less Sat. FatSaturated fat -70.2%

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.