Black gram vs. Squid — In-Depth Nutrition Comparison
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Important differences between black gram and squid
- Black gram has more fiber, manganese, magnesium, and folate; however, squid has more vitamin B12, selenium, vitamin B2, and iron.
- Squid's daily need coverage for vitamin B12 is 225% more.
- Black gram is lower in sodium.
The food varieties used in the comparison are Mungo beans, mature seeds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +345% |
| Contains more PotassiumPotassium | +54.3% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +630.6% |
| Contains more CalciumCalcium | +30.4% |
| Contains more IronIron | +43.2% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more SeleniumSelenium | +992.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1505.9% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +20200% |
| Contains more Vitamin B2Vitamin B2 | +580.7% |
| Contains more Vitamin B3Vitamin B3 | +51.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 8.2µg | 89.6µg | 148% |
| Vitamin B2 | 0.254mg | 1.729mg | 113% |
| Cholesterol | 0mg | 224mg | 75% |
| Fiber | 18.3g | 0g | 73% |
| Manganese | 1.527mg | 0.209mg | 57% |
| Magnesium | 267mg | 60mg | 49% |
| Folate | 216µg | 24µg | 48% |
| Iron | 7.57mg | 10.84mg | 41% |
| Sodium | 38mg | 744mg | 31% |
| Phosphorus | 379mg | 580mg | 29% |
| Vitamin A | 1µg | 203µg | 22% |
| Vitamin B1 | 0.273mg | 0.017mg | 21% |
| Carbs | 58.99g | 1.64g | 19% |
| Protein | 25.21g | 32.48g | 15% |
| Potassium | 983mg | 637mg | 10% |
| Calories | 341kcal | 158kcal | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B3 | 1.447mg | 2.189mg | 5% |
| Polyunsaturated fat | 1.071g | 0.268g | 5% |
| Calcium | 138mg | 180mg | 4% |
| Copper | 0.981mg | 0.998mg | 2% |
| Zinc | 3.35mg | 3.46mg | 1% |
| Vitamin B6 | 0.281mg | 0.27mg | 1% |
| Saturated fat | 0.114g | 0.236g | 1% |
| Fats | 1.64g | 1.4g | 0% |
| Net carbs | 40.69g | 1.64g | N/A |
| Vitamin B5 | 0.906mg | 0.9mg | 0% |
| Monounsaturated fat | 0.085g | 0.162g | 0% |
| Tryptophan | 0.263mg | 0.364mg | 0% |
| Threonine | 0.875mg | 1.398mg | 0% |
| Isoleucine | 1.287mg | 1.414mg | 0% |
| Leucine | 2.089mg | 2.287mg | 0% |
| Lysine | 1.674mg | 2.427mg | 0% |
| Methionine | 0.367mg | 0.733mg | 0% |
| Phenylalanine | 1.473mg | 1.164mg | 0% |
| Valine | 1.416mg | 1.419mg | 0% |
| Histidine | 0.706mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +17.1% |
| Contains more CarbsCarbs | +3497% |
| Contains more ProteinProtein | +28.8% |
| Contains more WaterWater | +465.9% |
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains less Sat. FatSaturated fat | -51.7% |
| Contains more Poly. FatPolyunsaturated fat | +299.6% |
| Contains more Mono. FatMonounsaturated fat | +90.6% |