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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.

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.
Black gram
Black gram
9
:
1
Spread
Spread
Contains more Calcium +1050%
Contains more Iron +858.2%
Contains more Magnesium +3237.5%
Contains more Phosphorus +542.4%
Contains more Potassium +793.6%
Contains less Sodium -96.2%
Contains more Zinc +228.4%
Contains more Copper +654.6%
Contains more Manganese +5773.1%
Contains more Selenium +18.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +1050%
Contains more Iron +858.2%
Contains more Magnesium +3237.5%
Contains more Phosphorus +542.4%
Contains more Potassium +793.6%
Contains less Sodium -96.2%
Contains more Zinc +228.4%
Contains more Copper +654.6%
Contains more Manganese +5773.1%
Contains more Selenium +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.
Black gram
Black gram
5
:
6
Spread
Spread
Contains more Vitamin B1 +58.7%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B5 +110.7%
Contains more Vitamin B6 +134.2%
Contains more Folate +10700%
Contains more Vitamin A +278.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B12 +∞%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin B1 +58.7%
Contains more Vitamin B2 +89.6%
Contains more Vitamin B5 +110.7%
Contains more Vitamin B6 +134.2%
Contains more Folate +10700%
Contains more Vitamin A +278.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Spread
Spread
Contains more Protein +229.1%
Contains more Carbs +394.1%
Contains more Other +20.9%
Contains more Fats +957.3%
Contains more Water +458.1%
Black gram
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
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 Protein +229.1%
Contains more Carbs +394.1%
Contains more Other +20.9%
Contains more Fats +957.3%
Contains more Water +458.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Spread
Spread
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +8822.4%
Contains more Polyunsaturated fat +139.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +8822.4%
Contains more Polyunsaturated fat +139.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Spread
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Spread Opinion
Net carbs 40.69g 11.74g Black gram
Protein 25.21g 7.66g Black gram
Fats 1.64g 17.34g Spread
Carbs 58.99g 11.94g Black gram
Calories 341kcal 235kcal Black gram
Fiber 18.3g 0.2g Black gram
Calcium 138mg 12mg Black gram
Iron 7.57mg 0.79mg Black gram
Magnesium 267mg 8mg Black gram
Phosphorus 379mg 59mg Black gram
Potassium 983mg 110mg Black gram
Sodium 38mg 1013mg Black gram
Zinc 3.35mg 1.02mg Black gram
Copper 0.981mg 0.13mg Black gram
Manganese 1.527mg 0.026mg Black gram
Selenium 8.2µg 9.7µg Spread
Vitamin A 23IU 87IU Spread
Vitamin A RAE 1µg 26µg Spread
Vitamin E 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin B1 0.273mg 0.172mg Black gram
Vitamin B2 0.254mg 0.134mg Black gram
Vitamin B3 1.447mg 1.73mg Spread
Vitamin B5 0.906mg 0.43mg Black gram
Vitamin B6 0.281mg 0.12mg Black gram
Folate 216µg 2µg Black gram
Vitamin B12 0µg 1.12µg Spread
Vitamin K 1.6µg Spread
Tryptophan 0.263mg 0.082mg Black gram
Threonine 0.875mg 0.334mg Black gram
Isoleucine 1.287mg 0.334mg Black gram
Leucine 2.089mg 0.6mg Black gram
Lysine 1.674mg 0.663mg Black gram
Methionine 0.367mg 0.196mg Black gram
Phenylalanine 1.473mg 0.301mg Black gram
Valine 1.416mg 0.356mg Black gram
Histidine 0.706mg 0.279mg Black gram
Cholesterol 0mg 38mg Black gram
Saturated Fat 0.114g 5.977g Black gram
Monounsaturated Fat 0.085g 7.584g Spread
Polyunsaturated fat 1.071g 2.565g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
30%
Spread
Minerals Daily Need Coverage Score
143%
Black gram
33%
Spread

Comparison summary

Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 43)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 975mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 5.863g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.