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Black gram vs. Strudel — In-Depth Nutrition Comparison

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Differences between black gram and strudel

  • Black gram has more fiber, magnesium, folate, potassium, zinc, and iron, while strudel has more vitamin B12, vitamin A, and vitamin B3.
  • Black gram's daily need coverage for fiber is 68% higher.
  • Strudel contains 21 times less magnesium than black gram. Black gram contains 267mg of magnesium, while strudel contains 13mg.
  • The amount of sodium in black gram is lower.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of strudel is 59.

The food types used in this comparison are Mungo beans, mature seeds, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Black gram vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +1953.8%
Contains more PotassiumPotassium +1284.5%
Contains more IronIron +28.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +44.1%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +112.3%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +191.9%
Contains more Vitamin AVitamin A +39400%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B3Vitamin B3 +266.3%
Contains more Vitamin B6Vitamin B6 +88.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more ProteinProtein +404.2%
Contains more CarbsCarbs +18%
Contains more FatsFats +570.7%
Contains more WaterWater +170.4%
Contains more OtherOther +42.9%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3194.1%
Contains more Poly. FatPolyunsaturated fat +329.5%

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 Strudel
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Strudel DV% diff.
Copper 0.981mg 109%
Fiber 18.3g 1.2g 68%
Vitamin B12 0µg 1.6µg 67%
Manganese 1.527mg 66%
Magnesium 267mg 13mg 60%
Vitamin A 1µg 395µg 44%
Protein 25.21g 5g 40%
Folate 216µg 74µg 36%
Sodium 38mg 691mg 28%
Zinc 3.35mg 0.4mg 27%
Potassium 983mg 71mg 27%
Vitamin B3 1.447mg 5.3mg 24%
Polyunsaturated fat 1.071g 4.6g 24%
Iron 7.57mg 5.9mg 21%
Vitamin B6 0.281mg 0.53mg 19%
Vitamin B5 0.906mg 18%
Phosphorus 379mg 263mg 17%
Calcium 138mg 293mg 16%
Selenium 8.2µg 15%
Vitamin B2 0.254mg 0.45mg 15%
Fats 1.64g 11g 14%
Saturated fat 0.114g 2.7g 12%
Vitamin B1 0.273mg 0.39mg 10%
Monounsaturated fat 0.085g 2.8g 7%
Cholesterol 0mg 12mg 4%
Carbs 58.99g 50g 3%
Calories 341kcal 318kcal 1%
Net carbs 40.69g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 16.8g N/A
Trans fat 0g 0.2g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
62%
Strudel
Minerals Daily Need Coverage Score
143%
Black gram
54%
Strudel

Comparison summary

Which food is cheaper?
Strudel
Strudel is cheaper (difference - $1.5)
Which food is richer in vitamins?
Strudel
Strudel is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 2.586g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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

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.