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  6. Black gram vs. Wakame

Black gram vs. Wakame — In-Depth Nutrition Comparison

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Important differences between black gram and wakame

  • Wakame has less copper, fiber, iron, phosphorus, magnesium, potassium, zinc, vitamin B6, and vitamin B1.
  • Black gram's daily need coverage for copper is 77% more.
  • Black gram has 141 times more vitamin B6 than wakame. Black gram has 0.281mg of vitamin B6, while wakame has 0.002mg.
  • Black gram is lower in sodium.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Seaweed, wakame, raw.

Infographic

Black gram vs Wakame 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%
Wakame
Wakame
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +149.5%
Contains more PotassiumPotassium +1866%
Contains more IronIron +247.2%
Contains more CopperCopper +245.4%
Contains more ZincZinc +781.6%
Contains more PhosphorusPhosphorus +373.8%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +1071.4%
~equal in Calcium ~150mg
~equal in Manganese ~1.4mg

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%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +355%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +13950%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B3Vitamin B3 +10.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~196µg

All nutrients comparison - raw data values

Nutrient Black gram Wakame DV% diff.
Copper 0.981mg 0.284mg 77%
Fiber 18.3g 0.5g 71%
Iron 7.57mg 2.18mg 67%
Protein 25.21g 3.03g 44%
Phosphorus 379mg 80mg 43%
Magnesium 267mg 107mg 38%
Sodium 38mg 872mg 36%
Potassium 983mg 50mg 27%
Zinc 3.35mg 0.38mg 27%
Vitamin B6 0.281mg 0.002mg 21%
Vitamin B1 0.273mg 0.06mg 18%
Carbs 58.99g 9.14g 17%
Calories 341kcal 45kcal 15%
Selenium 8.2µg 0.7µg 14%
Vitamin E 1mg 7%
Polyunsaturated fat 1.071g 0.218g 6%
Manganese 1.527mg 1.4mg 6%
Folate 216µg 196µg 5%
Vitamin B5 0.906mg 0.697mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 0mg 3mg 3%
Vitamin A 1µg 18µg 2%
Vitamin B2 0.254mg 0.23mg 2%
Fats 1.64g 0.64g 2%
Vitamin B3 1.447mg 1.6mg 1%
Calcium 138mg 150mg 1%
Net carbs 40.69g 8.64g N/A
Sugar 0.65g N/A
Saturated fat 0.114g 0.13g 0%
Monounsaturated fat 0.085g 0.058g 0%
Tryptophan 0.263mg 0.035mg 0%
Threonine 0.875mg 0.165mg 0%
Isoleucine 1.287mg 0.087mg 0%
Leucine 2.089mg 0.257mg 0%
Lysine 1.674mg 0.112mg 0%
Methionine 0.367mg 0.063mg 0%
Phenylalanine 1.473mg 0.112mg 0%
Valine 1.416mg 0.209mg 0%
Histidine 0.706mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +732%
Contains more FatsFats +156.3%
Contains more CarbsCarbs +545.4%
Contains more WaterWater +640.6%
Contains more OtherOther +114.3%

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
Wakame
Wakame
0
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -12.3%
Contains more Mono. FatMonounsaturated fat +46.6%
Contains more Poly. FatPolyunsaturated fat +391.3%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.