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  6. Black gram vs. Spread

Black gram vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between black gram and spread?

  • Black gram is richer in copper, iron, fiber, manganese, magnesium, folate, and phosphorus, yet spread is richer in vitamin B12.
  • Black gram's daily need coverage for copper is 95% higher.
  • Black gram has 108 times more folate than spread. Black gram has 216µg of folate, while spread has 2µg.
  • Black gram contains less sodium.
  • Spread has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, raw and Sandwich spread, pork, beef types in this comparison.

Infographic

Black gram vs Spread 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%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +793.6%
Contains more IronIron +858.2%
Contains more CopperCopper +654.6%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +542.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +5773.1%
Contains more SeleniumSelenium +18.3%

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%
Spread
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more FolateFolate +10700%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Spread DV% diff.
Copper 0.981mg 0.13mg 95%
Iron 7.57mg 0.79mg 85%
Fiber 18.3g 0.2g 72%
Manganese 1.527mg 0.026mg 65%
Magnesium 267mg 8mg 62%
Folate 216µg 2µg 54%
Vitamin B12 0µg 1.12µg 47%
Phosphorus 379mg 59mg 46%
Sodium 38mg 1013mg 42%
Protein 25.21g 7.66g 35%
Saturated fat 0.114g 5.977g 27%
Potassium 983mg 110mg 26%
Fats 1.64g 17.34g 24%
Zinc 3.35mg 1.02mg 21%
Monounsaturated fat 0.085g 7.584g 19%
Carbs 58.99g 11.94g 16%
Cholesterol 0mg 38mg 13%
Calcium 138mg 12mg 13%
Vitamin B6 0.281mg 0.12mg 12%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B5 0.906mg 0.43mg 10%
Polyunsaturated fat 1.071g 2.565g 10%
Vitamin B2 0.254mg 0.134mg 9%
Vitamin B1 0.273mg 0.172mg 8%
Calories 341kcal 235kcal 5%
Selenium 8.2µg 9.7µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin A 1µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 1.447mg 1.73mg 2%
Vitamin K 1.6µg 1%
Net carbs 40.69g 11.74g N/A
Tryptophan 0.263mg 0.082mg 0%
Threonine 0.875mg 0.334mg 0%
Isoleucine 1.287mg 0.334mg 0%
Leucine 2.089mg 0.6mg 0%
Lysine 1.674mg 0.663mg 0%
Methionine 0.367mg 0.196mg 0%
Phenylalanine 1.473mg 0.301mg 0%
Valine 1.416mg 0.356mg 0%
Histidine 0.706mg 0.279mg 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
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +229.1%
Contains more CarbsCarbs +394.1%
Contains more OtherOther +20.9%
Contains more FatsFats +957.3%
Contains more WaterWater +458.1%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8822.4%
Contains more Poly. FatPolyunsaturated fat +139.5%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.