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

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How are black gram and black gram different?

    Mungo beans, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt types were used in this article.

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    Black gram vs Black gram 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.
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
    ~equal in Magnesium ~63mg
    ~equal in Calcium ~53mg
    ~equal in Potassium ~231mg
    ~equal in Iron ~1.75mg
    ~equal in Copper ~0.139mg
    ~equal in Zinc ~0.83mg
    ~equal in Phosphorus ~156mg
    ~equal in Sodium ~7mg
    ~equal in Manganese ~0.412mg
    ~equal in Selenium ~2.5µg

    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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
    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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
    ~equal in Vitamin C ~1mg
    ~equal in Vitamin A ~2µg
    ~equal in Vitamin E ~0.15mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.15mg
    ~equal in Vitamin B2 ~0.075mg
    ~equal in Vitamin B3 ~1.5mg
    ~equal in Vitamin B5 ~0.433mg
    ~equal in Vitamin B6 ~0.058mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2.7µg
    ~equal in Folate ~94µg
    ~equal in Choline ~29.6mg

    All nutrients comparison - raw data values

    Nutrient Black gram Black gram DV% diff.
    Calories 105kcal 105kcal 0%
    Protein 7.54g 7.54g 0%
    Fats 0.55g 0.55g 0%
    Vitamin C 1mg 1mg 0%
    Net carbs 11.94g 11.94g N/A
    Carbs 18.34g 18.34g 0%
    Magnesium 63mg 63mg 0%
    Calcium 53mg 53mg 0%
    Potassium 231mg 231mg 0%
    Iron 1.75mg 1.75mg 0%
    Sugar 2.01g 2.01g N/A
    Fiber 6.4g 6.4g 0%
    Copper 0.139mg 0.139mg 0%
    Zinc 0.83mg 0.83mg 0%
    Phosphorus 156mg 156mg 0%
    Sodium 7mg 7mg 0%
    Vitamin A 2µg 2µg 0%
    Vitamin E 0.15mg 0.15mg 0%
    Manganese 0.412mg 0.412mg 0%
    Selenium 2.5µg 2.5µg 0%
    Vitamin B1 0.15mg 0.15mg 0%
    Vitamin B2 0.075mg 0.075mg 0%
    Vitamin B3 1.5mg 1.5mg 0%
    Vitamin B5 0.433mg 0.433mg 0%
    Vitamin B6 0.058mg 0.058mg 0%
    Vitamin K 2.7µg 2.7µg 0%
    Folate 94µg 94µg 0%
    Choline 29.6mg 29.6mg 0%
    Saturated fat 0.038g 0.038g 0%
    Monounsaturated fat 0.029g 0.029g 0%
    Polyunsaturated fat 0.359g 0.359g 0%
    Tryptophan 0.078mg 0.078mg 0%
    Threonine 0.262mg 0.262mg 0%
    Isoleucine 0.385mg 0.385mg 0%
    Leucine 0.625mg 0.625mg 0%
    Lysine 0.5mg 0.5mg 0%
    Methionine 0.11mg 0.11mg 0%
    Phenylalanine 0.44mg 0.44mg 0%
    Valine 0.423mg 0.423mg 0%
    Histidine 0.211mg 0.211mg 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    8% 18% 73%
    Protein: 7.54 g
    Fats: 0.55 g
    Carbs: 18.34 g
    Water: 72.51 g
    Other: 1.06 g
    8% 18% 73%
    Protein: 7.54 g
    Fats: 0.55 g
    Carbs: 18.34 g
    Water: 72.51 g
    Other: 1.06 g
    ~equal in Protein ~7.54g
    ~equal in Fats ~0.55g
    ~equal in Carbs ~18.34g
    ~equal in Water ~72.51g
    ~equal in Other ~1.06g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    9% 7% 84%
    Saturated fat: Sat. Fat 0.038 g
    Monounsaturated fat: Mono. Fat 0.029 g
    Polyunsaturated fat: Poly. Fat 0.359 g
    9% 7% 84%
    Saturated fat: Sat. Fat 0.038 g
    Monounsaturated fat: Mono. Fat 0.029 g
    Polyunsaturated fat: Poly. Fat 0.359 g
    ~equal in Saturated fat ~0.038g
    ~equal in Monounsaturated fat ~0.029g
    ~equal in Polyunsaturated fat ~0.359g

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    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/172427/nutrients
    2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.