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  6. Black gram vs. Tamarind

Black gram vs. Tamarind — In-Depth Nutrition Comparison

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A recap on differences between black gram and tamarind

  • Black gram has more copper, iron, fiber, folate, magnesium, phosphorus, zinc, vitamin B6, and vitamin B5; however, tamarind is higher in vitamin B1.
  • Black gram covers your daily copper needs 99% more than tamarind.
  • Tamarind contains 34 times less zinc than black gram. Black gram contains 3.35mg of zinc, while tamarind contains 0.1mg.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Tamarinds, raw.

Infographic

Black gram vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +190.2%
Contains more CalciumCalcium +86.5%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +170.4%
Contains more CopperCopper +1040.7%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +235.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +530.8%
Contains less SodiumSodium -26.3%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B5Vitamin B5 +533.6%
Contains more Vitamin B6Vitamin B6 +325.8%
Contains more FolateFolate +1442.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin B3Vitamin B3 +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Tamarind DV% diff.
Copper 0.981mg 0.086mg 99%
Manganese 1.527mg 66%
Iron 7.57mg 2.8mg 60%
Fiber 18.3g 5.1g 53%
Folate 216µg 14µg 51%
Protein 25.21g 2.8g 45%
Magnesium 267mg 92mg 42%
Phosphorus 379mg 113mg 38%
Zinc 3.35mg 0.1mg 30%
Vitamin B6 0.281mg 0.066mg 17%
Vitamin B5 0.906mg 0.143mg 15%
Vitamin B1 0.273mg 0.428mg 13%
Selenium 8.2µg 1.3µg 13%
Potassium 983mg 628mg 10%
Vitamin B2 0.254mg 0.152mg 8%
Polyunsaturated fat 1.071g 0.059g 7%
Calcium 138mg 74mg 6%
Calories 341kcal 239kcal 5%
Vitamin C 0mg 3.5mg 4%
Vitamin B3 1.447mg 1.938mg 3%
Fats 1.64g 0.6g 2%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Vitamin E 0.1mg 1%
Carbs 58.99g 62.5g 1%
Saturated fat 0.114g 0.272g 1%
Net carbs 40.69g 57.4g N/A
Sugar 38.8g N/A
Sodium 38mg 28mg 0%
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.085g 0.181g 0%
Tryptophan 0.263mg 0.018mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0.139mg 0%
Methionine 0.367mg 0.014mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +800.4%
Contains more FatsFats +173.3%
Contains more OtherOther +24.4%
Contains more WaterWater +190.7%
~equal in Carbs ~62.5g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +1715.3%
Contains more Mono. FatMonounsaturated fat +112.9%

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.