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  6. Black gram vs. Swiss cheese

Black gram vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between black gram and Swiss cheese

  • Black gram has more copper, iron, fiber, manganese, magnesium, and folate, while Swiss cheese has more vitamin B12, calcium, and selenium.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than black gram.
  • The amount of saturated fat in black gram is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Cheese, swiss.

Infographic

Black gram vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +709.1%
Contains more PotassiumPotassium +1265.3%
Contains more IronIron +5723.1%
Contains more CopperCopper +1987.2%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +5773.1%
Contains more CalciumCalcium +544.9%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +51.5%
Contains more SeleniumSelenium +265.9%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +2381.8%
Contains more Vitamin B3Vitamin B3 +2160.9%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin B6Vitamin B6 +295.8%
Contains more FolateFolate +2060%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +3996.5%
Contains more OtherOther +12.8%
Contains more FatsFats +1789.6%
Contains more WaterWater +248.4%
~equal in Protein ~26.96g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9365.9%
Contains more Poly. FatPolyunsaturated fat +25.2%

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 Swiss cheese
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Copper 0.981mg 0.047mg 104%
Iron 7.57mg 0.13mg 93%
Saturated fat 0.114g 18.227g 82%
Calcium 138mg 890mg 75%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.026mg 65%
Magnesium 267mg 33mg 56%
Folate 216µg 10µg 52%
Fats 1.64g 30.99g 45%
Selenium 8.2µg 30µg 40%
Vitamin A 1µg 288µg 32%
Cholesterol 0mg 93mg 31%
Phosphorus 379mg 574mg 28%
Potassium 983mg 72mg 27%
Vitamin B1 0.273mg 0.011mg 22%
Monounsaturated fat 0.085g 8.046g 20%
Carbs 58.99g 1.44g 19%
Vitamin B6 0.281mg 0.071mg 16%
Vitamin B5 0.906mg 0.353mg 11%
Zinc 3.35mg 4.37mg 9%
Vitamin B3 1.447mg 0.064mg 9%
Sodium 38mg 187mg 6%
Vitamin E 0.6mg 4%
Vitamin B2 0.254mg 0.302mg 4%
Protein 25.21g 26.96g 4%
Choline 15.5mg 3%
Calories 341kcal 393kcal 3%
Polyunsaturated fat 1.071g 1.341g 2%
Vitamin K 1.4µg 1%
Net carbs 40.69g 1.44g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.263mg 0.401mg 0%
Threonine 0.875mg 1.038mg 0%
Isoleucine 1.287mg 1.537mg 0%
Leucine 2.089mg 2.959mg 0%
Lysine 1.674mg 2.585mg 0%
Methionine 0.367mg 0.784mg 0%
Phenylalanine 1.473mg 1.662mg 0%
Valine 1.416mg 2.139mg 0%
Histidine 0.706mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Swiss cheese
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
48%
Swiss cheese
Minerals Daily Need Coverage Score
143%
Black gram
87%
Swiss cheese

Comparison summary

Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 93mg)
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 - 149mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 18.113g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.1)
Which food is richer in minerals?
?
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.
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.