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  6. Black gram vs. Waffle

Black gram vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between Black gram and Waffle

  • Black gram has more Copper, Iron, Magnesium, Manganese, Folate, Phosphorus, Zinc, and Potassium, however, Waffle is richer in Selenium.
  • Black gram covers your daily Copper needs 102% more than Waffle.
  • Waffle has 14 times less Magnesium than Black gram. Black gram has 267mg of Magnesium, while Waffle has 19mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Waffles, plain, prepared from recipe.

Infographic

Black gram vs Waffle 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
8
:
2
Waffle
Waffle
Contains more Iron +227.7%
Contains more Magnesium +1305.3%
Contains more Phosphorus +99.5%
Contains more Potassium +518.2%
Contains less Sodium -92.6%
Contains more Zinc +392.6%
Contains more Copper +1482.3%
Contains more Manganese +476.2%
Contains more Calcium +84.8%
Contains more Selenium +463.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +227.7%
Contains more Magnesium +1305.3%
Contains more Phosphorus +99.5%
Contains more Potassium +518.2%
Contains less Sodium -92.6%
Contains more Zinc +392.6%
Contains more Copper +1482.3%
Contains more Manganese +476.2%
Contains more Calcium +84.8%
Contains more Selenium +463.4%

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
5
:
5
Waffle
Waffle
Contains more Vitamin B5 +86.8%
Contains more Vitamin B6 +401.8%
Contains more Folate +369.6%
Contains more Vitamin A +891.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.263
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%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin B5 +86.8%
Contains more Vitamin B6 +401.8%
Contains more Folate +369.6%
Contains more Vitamin A +891.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.263

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Waffle
Waffle
Contains more Protein +219.1%
Contains more Carbs +79.3%
Contains more Fats +759.8%
Contains more Water +288.9%
Equal in Other - 3.1
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +219.1%
Contains more Carbs +79.3%
Contains more Fats +759.8%
Contains more Water +288.9%
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Waffle
Waffle
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +4042.4%
Contains more Polyunsaturated fat +533.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +4042.4%
Contains more Polyunsaturated fat +533.5%

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

All nutrients comparison - raw data values

Nutrient Black gram Waffle Opinion
Net carbs 40.69g 32.9g Black gram
Protein 25.21g 7.9g Black gram
Fats 1.64g 14.1g Waffle
Carbs 58.99g 32.9g Black gram
Calories 341kcal 291kcal Black gram
Fiber 18.3g Black gram
Calcium 138mg 255mg Waffle
Iron 7.57mg 2.31mg Black gram
Magnesium 267mg 19mg Black gram
Phosphorus 379mg 190mg Black gram
Potassium 983mg 159mg Black gram
Sodium 38mg 511mg Black gram
Zinc 3.35mg 0.68mg Black gram
Copper 0.981mg 0.062mg Black gram
Manganese 1.527mg 0.265mg Black gram
Selenium 8.2µg 46.2µg Waffle
Vitamin A 23IU 228IU Waffle
Vitamin A RAE 1µg 65µg Waffle
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.273mg 0.263mg Black gram
Vitamin B2 0.254mg 0.347mg Waffle
Vitamin B3 1.447mg 2.073mg Waffle
Vitamin B5 0.906mg 0.485mg Black gram
Vitamin B6 0.281mg 0.056mg Black gram
Folate 216µg 46µg Black gram
Vitamin B12 0µg 0.25µg Waffle
Tryptophan 0.263mg 0.099mg Black gram
Threonine 0.875mg 0.289mg Black gram
Isoleucine 1.287mg 0.362mg Black gram
Leucine 2.089mg 0.63mg Black gram
Lysine 1.674mg 0.384mg Black gram
Methionine 0.367mg 0.179mg Black gram
Phenylalanine 1.473mg 0.395mg Black gram
Valine 1.416mg 0.409mg Black gram
Histidine 0.706mg 0.187mg Black gram
Cholesterol 0mg 69mg Black gram
Saturated Fat 0.114g 2.866g Black gram
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 0.085g 3.521g Waffle
Polyunsaturated fat 1.071g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Waffle
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
26%
Waffle
Minerals Daily Need Coverage Score
143%
Black gram
66%
Waffle

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 473mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.752g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 33)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.