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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.
  • Sweet potato covers your daily vitamin A needs 283% more than black gram.
  • Sweet potato has 20 times less folate than black gram. Black gram has 216µg of folate, while sweet potato has 11µg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of black gram is 43.

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.
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1141%
Contains more CopperCopper +549.7%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +706.4%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +491.9%
Contains more SeleniumSelenium +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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +316.4%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +1863.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Sweet potato DV% diff.
Copper 0.981mg 0.151mg 92%
Iron 7.57mg 0.61mg 87%
Vitamin A 1µg 709µg 79%
Fiber 18.3g 3g 61%
Magnesium 267mg 25mg 58%
Manganese 1.527mg 0.258mg 55%
Folate 216µg 11µg 51%
Phosphorus 379mg 47mg 47%
Protein 25.21g 1.57g 47%
Zinc 3.35mg 0.3mg 28%
Potassium 983mg 337mg 19%
Vitamin B1 0.273mg 0.078mg 16%
Vitamin B2 0.254mg 0.061mg 15%
Selenium 8.2µg 0.6µg 14%
Calories 341kcal 86kcal 13%
Carbs 58.99g 20.12g 13%
Calcium 138mg 30mg 11%
Polyunsaturated fat 1.071g 0.014g 7%
Vitamin B6 0.281mg 0.209mg 6%
Vitamin B3 1.447mg 0.557mg 6%
Starch 12.65g 5%
Vitamin C 0mg 2.4mg 3%
Fats 1.64g 0.05g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin B5 0.906mg 0.8mg 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Sodium 38mg 55mg 1%
Net carbs 40.69g 17.12g N/A
Sugar 4.18g N/A
Saturated fat 0.114g 0.018g 0%
Monounsaturated fat 0.085g 0.001g 0%
Tryptophan 0.263mg 0.031mg 0%
Threonine 0.875mg 0.083mg 0%
Isoleucine 1.287mg 0.055mg 0%
Leucine 2.089mg 0.092mg 0%
Lysine 1.674mg 0.066mg 0%
Methionine 0.367mg 0.029mg 0%
Phenylalanine 1.473mg 0.089mg 0%
Valine 1.416mg 0.086mg 0%
Histidine 0.706mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1505.7%
Contains more FatsFats +3180%
Contains more CarbsCarbs +193.2%
Contains more OtherOther +242.9%
Contains more WaterWater +615.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +8400%
Contains more Poly. FatPolyunsaturated fat +7550%
Contains less Sat. FatSaturated fat -84.2%

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.