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  6. Black gram vs. Tuna salad

Black gram vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between Black gram and Tuna salad

  • Black gram has more Copper, Iron, Fiber, Manganese, Magnesium, Folate, and Phosphorus, while Tuna salad has more Selenium, Vitamin B12, and Vitamin B3.
  • Black gram's daily need coverage for Copper is 93% higher.

The food types used in this comparison are Mungo beans, mature seeds, raw and Fish, tuna salad.

Infographic

Black gram vs Tuna salad 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
9
:
1
Tuna salad
Tuna salad
Contains more Calcium +711.8%
Contains more Iron +657%
Contains more Magnesium +1305.3%
Contains more Phosphorus +112.9%
Contains more Potassium +452.2%
Contains less Sodium -90.5%
Contains more Zinc +498.2%
Contains more Copper +576.6%
Contains more Manganese +3717.5%
Contains more Selenium +402.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +711.8%
Contains more Iron +657%
Contains more Magnesium +1305.3%
Contains more Phosphorus +112.9%
Contains more Potassium +452.2%
Contains less Sodium -90.5%
Contains more Zinc +498.2%
Contains more Copper +576.6%
Contains more Manganese +3717.5%
Contains more Selenium +402.4%

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
Tuna salad
Tuna salad
Contains more Vitamin B1 +780.6%
Contains more Vitamin B2 +262.9%
Contains more Vitamin B5 +248.5%
Contains more Vitamin B6 +246.9%
Contains more Folate +2600%
Contains more Vitamin A +321.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +363%
Contains more Vitamin B12 +∞%
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%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin B1 +780.6%
Contains more Vitamin B2 +262.9%
Contains more Vitamin B5 +248.5%
Contains more Vitamin B6 +246.9%
Contains more Folate +2600%
Contains more Vitamin A +321.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +363%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Tuna salad
Tuna salad
Contains more Protein +57.2%
Contains more Carbs +526.9%
Contains more Other +57.7%
Contains more Fats +464.6%
Contains more Water +484.8%
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
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +57.2%
Contains more Carbs +526.9%
Contains more Other +57.7%
Contains more Fats +464.6%
Contains more Water +484.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +3296.5%
Contains more Polyunsaturated fat +284.9%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +3296.5%
Contains more Polyunsaturated fat +284.9%

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 Tuna salad
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Tuna salad Opinion
Net carbs 40.69g 9.41g Black gram
Protein 25.21g 16.04g Black gram
Fats 1.64g 9.26g Tuna salad
Carbs 58.99g 9.41g Black gram
Calories 341kcal 187kcal Black gram
Fiber 18.3g 0g Black gram
Calcium 138mg 17mg Black gram
Iron 7.57mg 1mg Black gram
Magnesium 267mg 19mg Black gram
Phosphorus 379mg 178mg Black gram
Potassium 983mg 178mg Black gram
Sodium 38mg 402mg Black gram
Zinc 3.35mg 0.56mg Black gram
Copper 0.981mg 0.145mg Black gram
Manganese 1.527mg 0.04mg Black gram
Selenium 8.2µg 41.2µg Tuna salad
Vitamin A 23IU 97IU Tuna salad
Vitamin A RAE 1µg 24µg Tuna salad
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.273mg 0.031mg Black gram
Vitamin B2 0.254mg 0.07mg Black gram
Vitamin B3 1.447mg 6.7mg Tuna salad
Vitamin B5 0.906mg 0.26mg Black gram
Vitamin B6 0.281mg 0.081mg Black gram
Folate 216µg 8µg Black gram
Vitamin B12 0µg 1.2µg Tuna salad
Tryptophan 0.263mg 0.18mg Black gram
Threonine 0.875mg 0.701mg Black gram
Isoleucine 1.287mg 0.739mg Black gram
Leucine 2.089mg 1.293mg Black gram
Lysine 1.674mg 1.457mg Black gram
Methionine 0.367mg 0.47mg Tuna salad
Phenylalanine 1.473mg 0.626mg Black gram
Valine 1.416mg 0.824mg Black gram
Histidine 0.706mg 0.467mg Black gram
Cholesterol 0mg 13mg Black gram
Saturated Fat 0.114g 1.544g Black gram
Omega-3 - DHA 0.055g Tuna salad
Omega-3 - EPA 0.014g Tuna salad
Monounsaturated Fat 0.085g 2.887g Tuna salad
Polyunsaturated fat 1.071g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Tuna salad
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
29%
Tuna salad
Minerals Daily Need Coverage Score
143%
Black gram
49%
Tuna salad

Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 43)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.43g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.