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  6. Black gram vs. Turkey meat

Black gram vs. Turkey meat — In-Depth Nutrition Comparison

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How are black gram and turkey meat different?

  • Black gram is higher in copper, iron, fiber, manganese, magnesium, and folate; however, turkey meat is richer in vitamin B3, vitamin B12, and selenium.
  • Daily need coverage for copper for black gram is 99% higher.
  • Turkey meat has a lower glycemic index (0) than black gram (43).

Mungo beans, mature seeds, raw and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Black gram vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +790%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +311.3%
Contains more IronIron +594.5%
Contains more CopperCopper +954.8%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -63.1%
Contains more ManganeseManganese +10807.1%
Contains more SeleniumSelenium +263.4%

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.
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B3Vitamin B3 +561.6%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.948mg
~equal in Vitamin K ~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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +98216.7%
Contains more OtherOther +600%
Contains more ProteinProtein +13.2%
Contains more FatsFats +350.6%
Contains more WaterWater +488.1%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +3014.1%
Contains more Poly. FatPolyunsaturated fat +97.9%

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 Turkey meat
Lower in Glycemic Index ok
Rich in vitamins 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 ok

All nutrients comparison - raw data values

Nutrient Black gram Turkey meat DV% diff.
Copper 0.981mg 0.093mg 99%
Iron 7.57mg 1.09mg 81%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.014mg 66%
Magnesium 267mg 30mg 56%
Folate 216µg 9µg 52%
Vitamin B3 1.447mg 9.573mg 51%
Vitamin B12 0µg 1.02µg 43%
Selenium 8.2µg 29.8µg 39%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.281mg 0.616mg 26%
Phosphorus 379mg 223mg 22%
Potassium 983mg 239mg 22%
Carbs 58.99g 0.06g 20%
Vitamin B1 0.273mg 0.045mg 19%
Choline 87.4mg 16%
Calcium 138mg 14mg 12%
Saturated fat 0.114g 2.155g 9%
Fats 1.64g 7.39g 9%
Calories 341kcal 189kcal 8%
Zinc 3.35mg 2.48mg 8%
Protein 25.21g 28.55g 7%
Polyunsaturated fat 1.071g 2.119g 7%
Monounsaturated fat 0.085g 2.647g 6%
Sodium 38mg 103mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin B2 0.254mg 0.281mg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 1µg 12µg 1%
Vitamin B5 0.906mg 0.948mg 1%
Net carbs 40.69g 0.06g N/A
Vitamin E 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.263mg 0.291mg 0%
Threonine 0.875mg 1.004mg 0%
Isoleucine 1.287mg 0.796mg 0%
Leucine 2.089mg 1.925mg 0%
Lysine 1.674mg 2.282mg 0%
Methionine 0.367mg 0.724mg 0%
Phenylalanine 1.473mg 0.903mg 0%
Valine 1.416mg 0.902mg 0%
Histidine 0.706mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
143%
Black gram
46%
Turkey meat

Comparison summary

Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 109mg)
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 - 65mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 2.041g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.