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  6. Black gram vs. Shortbread

Black gram vs. Shortbread — In-Depth Nutrition Comparison

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A recap on differences between black gram and shortbread

  • Shortbread has less copper, fiber, magnesium, iron, manganese, phosphorus, folate, potassium, and zinc.
  • Black gram covers your daily copper needs 99% more than shortbread.
  • Shortbread contains 19 times less magnesium than black gram. Black gram contains 267mg of magnesium, while shortbread contains 14mg.
  • Black gram has less saturated fat.
  • The glycemic index of shortbread is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Black gram vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1807.1%
Contains more CalciumCalcium +961.5%
Contains more PotassiumPotassium +1017%
Contains more IronIron +154%
Contains more CopperCopper +990%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +474.2%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +288.5%
Contains more SeleniumSelenium +32.3%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +182.2%
Contains more Vitamin B6Vitamin B6 +295.8%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +23.6%
Contains more Vitamin B3Vitamin B3 +126.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Shortbread DV% diff.
Copper 0.981mg 0.09mg 99%
Fiber 18.3g 1.3g 68%
Magnesium 267mg 14mg 60%
Iron 7.57mg 2.98mg 57%
Manganese 1.527mg 0.393mg 49%
Polyunsaturated fat 1.071g 8.326g 48%
Phosphorus 379mg 66mg 45%
Protein 25.21g 5.37g 40%
Fats 1.64g 26.22g 38%
Saturated fat 0.114g 8.105g 36%
Folate 216µg 81µg 34%
Potassium 983mg 88mg 26%
Zinc 3.35mg 0.49mg 26%
Monounsaturated fat 0.085g 6.708g 17%
Starch 40.47g 17%
Vitamin B6 0.281mg 0.071mg 16%
Vitamin E 2.44mg 16%
Sodium 38mg 353mg 14%
Calcium 138mg 13mg 13%
Vitamin B5 0.906mg 0.321mg 12%
Vitamin B3 1.447mg 3.275mg 11%
Calories 341kcal 514kcal 9%
Vitamin K 11µg 9%
Vitamin B1 0.273mg 0.353mg 7%
Vitamin B2 0.254mg 0.314mg 5%
Selenium 8.2µg 6.2µg 4%
Carbs 58.99g 63.78g 2%
Net carbs 40.69g 62.48g N/A
Sugar 21.65g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +369.5%
Contains more WaterWater +200%
Contains more OtherOther +226.2%
Contains more FatsFats +1498.8%
~equal in Carbs ~63.78g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +7791.8%
Contains more Poly. FatPolyunsaturated fat +677.4%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.