Black gram vs. Yogurt — In-Depth Nutrition Comparison
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How are black gram and yogurt different?
- Black gram is higher in copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, and potassium; however, yogurt is richer in vitamin B12.
- Daily need coverage for copper for black gram is 107% higher.
- Yogurt has a lower glycemic index (19) than black gram (43).
Mungo beans, mature seeds, raw and Yogurt, Greek, plain, nonfat are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +2327.3% |
| Contains more CalciumCalcium | +25.5% |
| Contains more PotassiumPotassium | +597.2% |
| Contains more IronIron | +10714.3% |
| Contains more CopperCopper | +5670.6% |
| Contains more ZincZinc | +544.2% |
| Contains more PhosphorusPhosphorus | +180.7% |
| Contains more ManganeseManganese | +16866.7% |
| Contains more SeleniumSelenium | +18.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +1087% |
| Contains more Vitamin B3Vitamin B3 | +595.7% |
| Contains more Vitamin B5Vitamin B5 | +173.7% |
| Contains more Vitamin B6Vitamin B6 | +346% |
| Contains more FolateFolate | +2985.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.981mg | 0.017mg | 107% |
| Iron | 7.57mg | 0.07mg | 94% |
| Fiber | 18.3g | 0g | 73% |
| Manganese | 1.527mg | 0.009mg | 66% |
| Magnesium | 267mg | 11mg | 61% |
| Folate | 216µg | 7µg | 52% |
| Phosphorus | 379mg | 135mg | 35% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Protein | 25.21g | 10.19g | 30% |
| Zinc | 3.35mg | 0.52mg | 26% |
| Potassium | 983mg | 141mg | 25% |
| Vitamin B1 | 0.273mg | 0.023mg | 21% |
| Carbs | 58.99g | 3.6g | 18% |
| Vitamin B6 | 0.281mg | 0.063mg | 17% |
| Calories | 341kcal | 59kcal | 14% |
| Vitamin B5 | 0.906mg | 0.331mg | 12% |
| Vitamin B3 | 1.447mg | 0.208mg | 8% |
| Polyunsaturated fat | 1.071g | 0.012g | 7% |
| Calcium | 138mg | 110mg | 3% |
| Choline | 15.1mg | 3% | |
| Selenium | 8.2µg | 9.7µg | 3% |
| Vitamin B2 | 0.254mg | 0.278mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Fats | 1.64g | 0.39g | 2% |
| Net carbs | 40.69g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Sodium | 38mg | 36mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.114g | 0.117g | 0% |
| Monounsaturated fat | 0.085g | 0.053g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more ProteinProtein | +147.4% |
| Contains more FatsFats | +320.5% |
| Contains more CarbsCarbs | +1538.6% |
| Contains more OtherOther | +366.7% |
| Contains more WaterWater | +688% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +60.4% |
| Contains more Poly. FatPolyunsaturated fat | +8825% |
~equal in
Saturated fat
~0.117g