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  6. Black gram vs. Sweet potato

Black gram vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between Black gram and Sweet potato

  • Black gram has more Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Zinc, and Potassium, however, Sweet potato is richer in Vitamin A RAE.
  • Black gram covers your daily Copper needs 92% more than Sweet potato.
  • Sweet potato has 20 times less Folate than Black gram. Black gram has 216µg of Folate, while Sweet potato has 11µg.

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

Infographic

Black gram vs Sweet potato 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
10
:
0
Sweet potato
Sweet potato
Contains more Calcium +360%
Contains more Iron +1141%
Contains more Magnesium +968%
Contains more Phosphorus +706.4%
Contains more Potassium +191.7%
Contains less Sodium -30.9%
Contains more Zinc +1016.7%
Contains more Copper +549.7%
Contains more Manganese +491.9%
Contains more Selenium +1266.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +360%
Contains more Iron +1141%
Contains more Magnesium +968%
Contains more Phosphorus +706.4%
Contains more Potassium +191.7%
Contains less Sodium -30.9%
Contains more Zinc +1016.7%
Contains more Copper +549.7%
Contains more Manganese +491.9%
Contains more Selenium +1266.7%

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.
Black gram
Black gram
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +316.4%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +34.4%
Contains more Folate +1863.6%
Contains more Vitamin A +61582.6%
Contains more Vitamin C +∞%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +316.4%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +13.3%
Contains more Vitamin B6 +34.4%
Contains more Folate +1863.6%
Contains more Vitamin A +61582.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Sweet potato
Sweet potato
Contains more Protein +1505.7%
Contains more Fats +3180%
Contains more Carbs +193.2%
Contains more Other +242.9%
Contains more Water +615.6%
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +1505.7%
Contains more Fats +3180%
Contains more Carbs +193.2%
Contains more Other +242.9%
Contains more Water +615.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +8400%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -84.2%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +8400%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -84.2%

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 Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Sweet potato Opinion
Net carbs 40.69g 17.12g Black gram
Protein 25.21g 1.57g Black gram
Fats 1.64g 0.05g Black gram
Carbs 58.99g 20.12g Black gram
Calories 341kcal 86kcal Black gram
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Black gram
Fiber 18.3g 3g Black gram
Calcium 138mg 30mg Black gram
Iron 7.57mg 0.61mg Black gram
Magnesium 267mg 25mg Black gram
Phosphorus 379mg 47mg Black gram
Potassium 983mg 337mg Black gram
Sodium 38mg 55mg Black gram
Zinc 3.35mg 0.3mg Black gram
Copper 0.981mg 0.151mg Black gram
Manganese 1.527mg 0.258mg Black gram
Selenium 8.2µg 0.6µg Black gram
Vitamin A 23IU 14187IU Sweet potato
Vitamin A RAE 1µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.273mg 0.078mg Black gram
Vitamin B2 0.254mg 0.061mg Black gram
Vitamin B3 1.447mg 0.557mg Black gram
Vitamin B5 0.906mg 0.8mg Black gram
Vitamin B6 0.281mg 0.209mg Black gram
Folate 216µg 11µg Black gram
Vitamin K 1.8µg Sweet potato
Tryptophan 0.263mg 0.031mg Black gram
Threonine 0.875mg 0.083mg Black gram
Isoleucine 1.287mg 0.055mg Black gram
Leucine 2.089mg 0.092mg Black gram
Lysine 1.674mg 0.066mg Black gram
Methionine 0.367mg 0.029mg Black gram
Phenylalanine 1.473mg 0.089mg Black gram
Valine 1.416mg 0.086mg Black gram
Histidine 0.706mg 0.031mg Black gram
Saturated Fat 0.114g 0.018g Sweet potato
Monounsaturated Fat 0.085g 0.001g Black gram
Polyunsaturated fat 1.071g 0.014g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Sweet potato
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
85%
Sweet potato
Minerals Daily Need Coverage Score
143%
Black gram
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.096g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.