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Black gram vs. Veal — In-Depth Nutrition Comparison

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What are the main differences between black gram and veal?

  • Black gram is richer in copper, iron, fiber, manganese, magnesium, folate, and phosphorus, yet veal is richer in vitamin B12 and vitamin B3.
  • Black gram's daily need coverage for copper is 98% higher.
  • Veal has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, raw and Veal, ground, cooked, broiled types in this comparison.

Infographic

Black gram vs Veal 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%
Veal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more MagnesiumMagnesium +1012.5%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +664.6%
Contains more CopperCopper +852.4%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +4262.9%
Contains more ZincZinc +15.5%
Contains more SeleniumSelenium +67.1%

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%
Veal
7
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more FolateFolate +1863.6%
Contains more Vitamin B3Vitamin B3 +454.9%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.27mg

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
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.5%
Contains more FatsFats +361%
Contains more WaterWater +518.1%
~equal in Protein ~24.38g

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
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains more Mono. FatMonounsaturated fat +3241.2%

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 Veal
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 Veal DV% diff.
Copper 0.981mg 0.103mg 98%
Iron 7.57mg 0.99mg 82%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.035mg 65%
Magnesium 267mg 24mg 58%
Vitamin B12 0µg 1.27µg 53%
Folate 216µg 11µg 51%
Vitamin B3 1.447mg 8.03mg 41%
Cholesterol 0mg 103mg 34%
Phosphorus 379mg 217mg 23%
Carbs 58.99g 0g 20%
Potassium 983mg 337mg 19%
Vitamin B1 0.273mg 0.07mg 17%
Choline 95mg 17%
Saturated fat 0.114g 3.04g 13%
Calcium 138mg 17mg 12%
Selenium 8.2µg 13.7µg 10%
Fats 1.64g 7.56g 9%
Vitamin B6 0.281mg 0.39mg 8%
Calories 341kcal 172kcal 8%
Monounsaturated fat 0.085g 2.84g 7%
Zinc 3.35mg 3.87mg 5%
Vitamin B5 0.906mg 1.16mg 5%
Polyunsaturated fat 1.071g 0.55g 3%
Sodium 38mg 83mg 2%
Protein 25.21g 24.38g 2%
Vitamin B2 0.254mg 0.27mg 1%
Vitamin K 1.2µg 1%
Vitamin E 0.15mg 1%
Net carbs 40.69g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.247mg 0%
Threonine 0.875mg 1.065mg 0%
Isoleucine 1.287mg 1.201mg 0%
Leucine 2.089mg 1.94mg 0%
Lysine 1.674mg 2.009mg 0%
Methionine 0.367mg 0.569mg 0%
Phenylalanine 1.473mg 0.984mg 0%
Valine 1.416mg 1.347mg 0%
Histidine 0.706mg 0.885mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Veal
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
47%
Veal
Minerals Daily Need Coverage Score
143%
Black gram
41%
Veal

Comparison summary

Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Veal
Veal is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 103mg)
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 - 45mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 2.926g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.7)
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.