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Black gram vs. Whey — In-Depth Nutrition Comparison

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What are the differences between black gram and whey?

  • Black gram is richer than whey in copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram's daily need coverage for copper is 109% more.

We used Mungo beans, mature seeds, raw and Whey, sweet, fluid types in this article.

Infographic

Black gram vs Whey 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%
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +193.6%
Contains more PotassiumPotassium +510.6%
Contains more IronIron +12516.7%
Contains more CopperCopper +24425%
Contains more ZincZinc +2476.9%
Contains more PhosphorusPhosphorus +723.9%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +152600%
Contains more SeleniumSelenium +331.6%

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%
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B1Vitamin B1 +658.3%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +1855.4%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +806.5%
Contains more FolateFolate +21500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2865.9%
Contains more FatsFats +355.6%
Contains more CarbsCarbs +1047.7%
Contains more OtherOther +534%
Contains more WaterWater +762.2%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -50.4%
Contains more Poly. FatPolyunsaturated fat +9636.4%
Contains more Mono. FatMonounsaturated fat +17.6%

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 Whey
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
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Whey DV% diff.
Copper 0.981mg 0.004mg 109%
Iron 7.57mg 0.06mg 94%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.001mg 66%
Magnesium 267mg 8mg 62%
Folate 216µg 1µg 54%
Protein 25.21g 0.85g 49%
Phosphorus 379mg 46mg 48%
Zinc 3.35mg 0.13mg 29%
Potassium 983mg 161mg 24%
Vitamin B1 0.273mg 0.036mg 20%
Vitamin B6 0.281mg 0.031mg 19%
Carbs 58.99g 5.14g 18%
Calories 341kcal 27kcal 16%
Vitamin B12 0µg 0.28µg 12%
Selenium 8.2µg 1.9µg 11%
Vitamin B5 0.906mg 0.383mg 10%
Vitamin B3 1.447mg 0.074mg 9%
Calcium 138mg 47mg 9%
Polyunsaturated fat 1.071g 0.011g 7%
Vitamin B2 0.254mg 0.158mg 7%
Choline 16mg 3%
Fats 1.64g 0.36g 2%
Saturated fat 0.114g 0.23g 1%
Sodium 38mg 54mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 40.69g 5.14g N/A
Sugar 5.14g N/A
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.085g 0.1g 0%
Tryptophan 0.263mg 0.013mg 0%
Threonine 0.875mg 0.054mg 0%
Isoleucine 1.287mg 0.047mg 0%
Leucine 2.089mg 0.078mg 0%
Lysine 1.674mg 0.068mg 0%
Methionine 0.367mg 0.016mg 0%
Phenylalanine 1.473mg 0.027mg 0%
Valine 1.416mg 0.046mg 0%
Histidine 0.706mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
9%
Whey
Minerals Daily Need Coverage Score
143%
Black gram
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.14g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.1)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (43)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.