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  6. Black gram vs. Yam

Black gram vs. Yam — In-Depth Nutrition Comparison

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The main differences between black gram and yam

  • Black gram has more copper, iron, magnesium, fiber, manganese, folate, phosphorus, zinc, and vitamin B2; however, yam has more vitamin C.
  • Daily need coverage for copper for black gram is 89% higher.
  • Yam has 14 times less iron than black gram. Black gram has 7.57mg of iron, while yam has 0.54mg.

Food types used in this article are Mungo beans, mature seeds, raw and Yam, raw.

Infographic

Black gram vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +1301.9%
Contains more CopperCopper +451.1%
Contains more ZincZinc +1295.8%
Contains more PhosphorusPhosphorus +589.1%
Contains more ManganeseManganese +284.6%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -76.3%

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +693.8%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +839.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Yam DV% diff.
Copper 0.981mg 0.178mg 89%
Iron 7.57mg 0.54mg 88%
Magnesium 267mg 21mg 59%
Fiber 18.3g 4.1g 57%
Manganese 1.527mg 0.397mg 49%
Folate 216µg 23µg 48%
Protein 25.21g 1.53g 47%
Phosphorus 379mg 55mg 46%
Zinc 3.35mg 0.24mg 28%
Vitamin C 0mg 17.1mg 19%
Vitamin B2 0.254mg 0.032mg 17%
Selenium 8.2µg 0.7µg 14%
Vitamin B1 0.273mg 0.112mg 13%
Vitamin B5 0.906mg 0.314mg 12%
Calcium 138mg 17mg 12%
Calories 341kcal 118kcal 11%
Carbs 58.99g 27.88g 10%
Polyunsaturated fat 1.071g 0.076g 7%
Vitamin B3 1.447mg 0.552mg 6%
Potassium 983mg 816mg 5%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Fats 1.64g 0.17g 2%
Vitamin E 0.35mg 2%
Vitamin A 1µg 7µg 1%
Sodium 38mg 9mg 1%
Vitamin B6 0.281mg 0.293mg 1%
Net carbs 40.69g 23.78g N/A
Sugar 0.5g N/A
Saturated fat 0.114g 0.037g 0%
Monounsaturated fat 0.085g 0.006g 0%
Tryptophan 0.263mg 0.012mg 0%
Threonine 0.875mg 0.054mg 0%
Isoleucine 1.287mg 0.052mg 0%
Leucine 2.089mg 0.096mg 0%
Lysine 1.674mg 0.059mg 0%
Methionine 0.367mg 0.021mg 0%
Phenylalanine 1.473mg 0.071mg 0%
Valine 1.416mg 0.062mg 0%
Histidine 0.706mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1547.7%
Contains more FatsFats +864.7%
Contains more CarbsCarbs +111.6%
Contains more OtherOther +309.8%
Contains more WaterWater +544.4%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1316.7%
Contains more Poly. FatPolyunsaturated fat +1309.2%
Contains less Sat. FatSaturated fat -67.5%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.