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  6. Black gram vs. Spinach raw

Black gram vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between black gram and spinach raw

  • Black gram has more copper, fiber, iron, phosphorus, magnesium, manganese, zinc, and vitamin B5; however, spinach raw is richer in vitamin A and vitamin C.
  • Spinach raw covers your daily vitamin A needs 187% more than black gram.
  • Spinach raw has 14 times less vitamin B5 than black gram. Black gram has 0.906mg of vitamin B5, while spinach raw has 0.065mg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Spinach, raw.

Infographic

Black gram vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +238%
Contains more CalciumCalcium +39.4%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +179.3%
Contains more CopperCopper +654.6%
Contains more ZincZinc +532.1%
Contains more PhosphorusPhosphorus +673.5%
Contains less SodiumSodium -51.9%
Contains more ManganeseManganese +70.2%
Contains more SeleniumSelenium +720%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin B5Vitamin B5 +1293.8%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more FolateFolate +11.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Copper 0.981mg 0.13mg 95%
Fiber 18.3g 2.2g 64%
Iron 7.57mg 2.71mg 61%
Vitamin A 1µg 469µg 52%
Phosphorus 379mg 49mg 47%
Magnesium 267mg 79mg 45%
Protein 25.21g 2.86g 45%
Vitamin C 0mg 28.1mg 31%
Manganese 1.527mg 0.897mg 27%
Zinc 3.35mg 0.53mg 26%
Carbs 58.99g 3.63g 18%
Vitamin B5 0.906mg 0.065mg 17%
Calories 341kcal 23kcal 16%
Vitamin B1 0.273mg 0.078mg 16%
Vitamin E 2.03mg 14%
Potassium 983mg 558mg 13%
Selenium 8.2µg 1µg 13%
Vitamin B6 0.281mg 0.195mg 7%
Polyunsaturated fat 1.071g 0.165g 6%
Folate 216µg 194µg 6%
Vitamin B2 0.254mg 0.189mg 5%
Vitamin B3 1.447mg 0.724mg 5%
Calcium 138mg 99mg 4%
Choline 19.3mg 4%
Sodium 38mg 79mg 2%
Fats 1.64g 0.39g 2%
Net carbs 40.69g 1.43g N/A
Sugar 0.42g N/A
Saturated fat 0.114g 0.063g 0%
Monounsaturated fat 0.085g 0.01g 0%
Tryptophan 0.263mg 0.039mg 0%
Threonine 0.875mg 0.122mg 0%
Isoleucine 1.287mg 0.147mg 0%
Leucine 2.089mg 0.223mg 0%
Lysine 1.674mg 0.174mg 0%
Methionine 0.367mg 0.053mg 0%
Phenylalanine 1.473mg 0.129mg 0%
Valine 1.416mg 0.161mg 0%
Histidine 0.706mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +781.5%
Contains more FatsFats +320.5%
Contains more CarbsCarbs +1525.1%
Contains more OtherOther +95.3%
Contains more WaterWater +746.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +549.1%
Contains less Sat. FatSaturated fat -44.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.