Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. White chocolate — In-Depth Nutrition Comparison

Compare

Significant differences between black gram and white chocolate

  • Black gram has more copper, iron, fiber, manganese, magnesium, folate, phosphorus, and zinc; however, white chocolate is richer in vitamin B12.
  • Black gram covers your daily copper needs 102% more than white chocolate.
  • White chocolate has 191 times less manganese than black gram. Black gram has 1.527mg of manganese, while white chocolate has 0.008mg.
  • Black gram contains less saturated fat.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Candies, white chocolate.

Infographic

Black gram vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2125%
Contains more PotassiumPotassium +243.7%
Contains more IronIron +3054.2%
Contains more CopperCopper +1535%
Contains more ZincZinc +352.7%
Contains more PhosphorusPhosphorus +115.3%
Contains less SodiumSodium -57.8%
Contains more ManganeseManganese +18987.5%
Contains more SeleniumSelenium +82.2%
Contains more CalciumCalcium +44.2%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +401.8%
Contains more FolateFolate +2985.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B2Vitamin B2 +11%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +329.5%
Contains more WaterWater +730.8%
Contains more OtherOther +124%
Contains more FatsFats +1856.7%
~equal in Carbs ~59.24g

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10602.4%
~equal in Polyunsaturated fat ~1.013g

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 White chocolate
Lower in Glycemic Index 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram White chocolate DV% diff.
Copper 0.981mg 0.06mg 102%
Iron 7.57mg 0.24mg 92%
Saturated fat 0.114g 19.412g 88%
Fiber 18.3g 0.2g 72%
Manganese 1.527mg 0.008mg 66%
Magnesium 267mg 12mg 61%
Folate 216µg 7µg 52%
Fats 1.64g 32.09g 47%
Protein 25.21g 5.87g 39%
Phosphorus 379mg 176mg 29%
Zinc 3.35mg 0.74mg 24%
Monounsaturated fat 0.085g 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Potassium 983mg 286mg 21%
Vitamin B1 0.273mg 0.063mg 18%
Vitamin B6 0.281mg 0.056mg 17%
Calories 341kcal 539kcal 10%
Vitamin K 9.1µg 8%
Selenium 8.2µg 4.5µg 7%
Cholesterol 0mg 21mg 7%
Vitamin E 0.96mg 6%
Vitamin B5 0.906mg 0.608mg 6%
Calcium 138mg 199mg 6%
Choline 29.5mg 5%
Vitamin B3 1.447mg 0.745mg 4%
Sodium 38mg 90mg 2%
Vitamin B2 0.254mg 0.282mg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin A 1µg 9µg 1%
Carbs 58.99g 59.24g 0%
Net carbs 40.69g 59.04g N/A
Sugar 59g N/A
Polyunsaturated fat 1.071g 1.013g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
143%
Black gram
26%
White chocolate

Comparison summary

Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 19.298g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.