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Black gram vs. Yolk — In-Depth Nutrition Comparison

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How are black gram and yolk different?

  • Black gram is richer in copper, fiber, manganese, magnesium, and iron, while yolk is higher in selenium, vitamin B12, and vitamin B5.
  • Yolk covers your daily need for cholesterol, 362% more than black gram.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index (43) than yolk (0).

Mungo beans, mature seeds, raw and Egg, yolk, raw, fresh types were used in this article.

Infographic

Black gram vs Yolk 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%
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +5240%
Contains more PotassiumPotassium +801.8%
Contains more IronIron +177.3%
Contains more CopperCopper +1174%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -20.8%
Contains more ManganeseManganese +2676.4%
Contains more SeleniumSelenium +582.9%
~equal in Calcium ~129mg
~equal in Phosphorus ~390mg

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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +55.1%
Contains more Vitamin B3Vitamin B3 +5929.2%
Contains more FolateFolate +47.9%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +107.9%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +59%
Contains more CarbsCarbs +1543.2%
Contains more OtherOther +97.6%
Contains more FatsFats +1518.3%
Contains more WaterWater +384.4%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +13709.4%
Contains more Poly. FatPolyunsaturated fat +292.5%

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 Yolk
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Copper 0.981mg 0.077mg 100%
Selenium 8.2µg 56µg 87%
Vitamin B12 0µg 1.95µg 81%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.055mg 64%
Magnesium 267mg 5mg 62%
Iron 7.57mg 2.73mg 61%
Saturated fat 0.114g 9.551g 43%
Vitamin B5 0.906mg 2.99mg 42%
Vitamin A 1µg 381µg 42%
Fats 1.64g 26.54g 38%
Monounsaturated fat 0.085g 11.738g 29%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Potassium 983mg 109mg 26%
Vitamin B2 0.254mg 0.528mg 21%
Polyunsaturated fat 1.071g 4.204g 21%
Protein 25.21g 15.86g 19%
Folate 216µg 146µg 18%
Carbs 58.99g 3.59g 18%
Vitamin E 2.58mg 17%
Zinc 3.35mg 2.3mg 10%
Vitamin B3 1.447mg 0.024mg 9%
Vitamin B1 0.273mg 0.176mg 8%
Vitamin B6 0.281mg 0.35mg 5%
Phosphorus 379mg 390mg 2%
Calories 341kcal 322kcal 1%
Vitamin K 0.7µg 1%
Calcium 138mg 129mg 1%
Net carbs 40.69g 3.59g N/A
Sugar 0.56g N/A
Sodium 38mg 48mg 0%
Tryptophan 0.263mg 0.177mg 0%
Threonine 0.875mg 0.687mg 0%
Isoleucine 1.287mg 0.866mg 0%
Leucine 2.089mg 1.399mg 0%
Lysine 1.674mg 1.217mg 0%
Methionine 0.367mg 0.378mg 0%
Phenylalanine 1.473mg 0.681mg 0%
Valine 1.416mg 0.949mg 0%
Histidine 0.706mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
143%
Black gram
73%
Yolk

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 43)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.5)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 9.437g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.