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  6. Black gram vs. Vegetable

Black gram vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between black gram and vegetable?

  • Black gram is higher in copper, iron, magnesium, fiber, manganese, folate, phosphorus, zinc, and potassium, yet vegetable is higher in vitamin A.
  • Black gram's daily need coverage for copper is 100% more.
  • Black gram has 12 times more magnesium than vegetable. While black gram has 267mg of magnesium, vegetable has only 22mg.
  • The glycemic index of black gram is lower.

We used Mungo beans, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Black gram vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +452%
Contains more PotassiumPotassium +481.7%
Contains more IronIron +823.2%
Contains more CopperCopper +1081.9%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +643.1%
Contains more ManganeseManganese +302.9%
Contains more SeleniumSelenium +2633.3%
~equal in Sodium ~35mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +284.5%
Contains more Vitamin B2Vitamin B2 +111.7%
Contains more Vitamin B3Vitamin B3 +70%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin B6Vitamin B6 +279.7%
Contains more FolateFolate +1036.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Vegetable DV% diff.
Copper 0.981mg 0.083mg 100%
Iron 7.57mg 0.82mg 84%
Magnesium 267mg 22mg 58%
Fiber 18.3g 4.4g 56%
Manganese 1.527mg 0.379mg 50%
Folate 216µg 19µg 49%
Phosphorus 379mg 51mg 47%
Protein 25.21g 2.86g 45%
Zinc 3.35mg 0.49mg 26%
Vitamin A 1µg 214µg 24%
Potassium 983mg 169mg 24%
Vitamin K 23.5µg 20%
Vitamin B1 0.273mg 0.071mg 17%
Vitamin B6 0.281mg 0.074mg 16%
Vitamin B5 0.906mg 0.151mg 15%
Carbs 58.99g 13.09g 15%
Selenium 8.2µg 0.3µg 14%
Calories 341kcal 65kcal 14%
Calcium 138mg 25mg 11%
Vitamin B2 0.254mg 0.12mg 10%
Polyunsaturated fat 1.071g 0.072g 7%
Vitamin B3 1.447mg 0.851mg 4%
Vitamin C 0mg 3.2mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Fats 1.64g 0.15g 2%
Net carbs 40.69g 8.69g N/A
Sugar 3.12g N/A
Sodium 38mg 35mg 0%
Saturated fat 0.114g 0.031g 0%
Monounsaturated fat 0.085g 0.01g 0%
Tryptophan 0.263mg 0.029mg 0%
Threonine 0.875mg 0.115mg 0%
Isoleucine 1.287mg 0.139mg 0%
Leucine 2.089mg 0.19mg 0%
Lysine 1.674mg 0.17mg 0%
Methionine 0.367mg 0.034mg 0%
Phenylalanine 1.473mg 0.12mg 0%
Valine 1.416mg 0.149mg 0%
Histidine 0.706mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +781.5%
Contains more FatsFats +993.3%
Contains more CarbsCarbs +350.6%
Contains more OtherOther +401.5%
Contains more WaterWater +670.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +1387.5%
Contains less Sat. FatSaturated fat -72.8%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.