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  6. Black gram vs. Tomato sauce

Black gram vs. Tomato sauce — In-Depth Nutrition Comparison

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Significant differences between black gram and tomato sauce

  • The amount of copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, vitamin B1, and potassium in black gram is higher than in tomato sauce.
  • Black gram covers your daily copper needs 96% more than tomato sauce.
  • Tomato sauce has 24 times less folate than black gram. Black gram has 216µg of folate, while tomato sauce has 9µg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Tomato sauce, canned, no salt added.

Infographic

Black gram vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +231%
Contains more IronIron +688.5%
Contains more CopperCopper +753%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +1303.7%
Contains more ManganeseManganese +1251.3%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -71.1%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +290.8%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B5Vitamin B5 +193.2%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more FolateFolate +2300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Tomato sauce DV% diff.
Copper 0.981mg 0.115mg 96%
Iron 7.57mg 0.96mg 83%
Fiber 18.3g 1.5g 67%
Manganese 1.527mg 0.113mg 61%
Magnesium 267mg 15mg 60%
Folate 216µg 9µg 52%
Phosphorus 379mg 27mg 50%
Protein 25.21g 1.2g 48%
Zinc 3.35mg 0.22mg 28%
Vitamin B1 0.273mg 0.024mg 21%
Potassium 983mg 297mg 20%
Carbs 58.99g 5.31g 18%
Calories 341kcal 24kcal 16%
Vitamin B2 0.254mg 0.065mg 15%
Selenium 8.2µg 0.6µg 14%
Vitamin B6 0.281mg 0.098mg 14%
Calcium 138mg 14mg 12%
Vitamin B5 0.906mg 0.309mg 12%
Vitamin E 1.44mg 10%
Vitamin C 0mg 7mg 8%
Polyunsaturated fat 1.071g 0.121g 6%
Vitamin B3 1.447mg 0.991mg 3%
Fructose 1.67g 2%
Fats 1.64g 0.3g 2%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Vitamin A 1µg 22µg 2%
Sodium 38mg 11mg 1%
Net carbs 40.69g 3.81g N/A
Sugar 3.56g N/A
Saturated fat 0.114g 0.041g 0%
Monounsaturated fat 0.085g 0.044g 0%
Tryptophan 0.263mg 0.009mg 0%
Threonine 0.875mg 0.037mg 0%
Isoleucine 1.287mg 0.025mg 0%
Leucine 2.089mg 0.034mg 0%
Lysine 1.674mg 0.037mg 0%
Methionine 0.367mg 0.008mg 0%
Phenylalanine 1.473mg 0.036mg 0%
Valine 1.416mg 0.025mg 0%
Histidine 0.706mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2000.8%
Contains more FatsFats +446.7%
Contains more CarbsCarbs +1010.9%
Contains more OtherOther +75.9%
Contains more WaterWater +745.2%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +93.2%
Contains more Poly. FatPolyunsaturated fat +785.1%
Contains less Sat. FatSaturated fat -64%

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.