Black gram vs. Cereal — In-Depth Nutrition Comparison
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Important differences between black gram and cereal
- Black gram has more fiber; however, cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
- Cereal's daily need coverage for vitamin B1 is 512% more.
- Black gram has 5 times more fiber than cereal. Black gram has 6.4g of fiber, while cereal has 1.4g.
- Black gram is lower in sodium.
- Cereal has a higher glycemic index than black gram.
The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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 | +231.6% |
| Contains more CalciumCalcium | +430% |
| Contains more PotassiumPotassium | +120% |
| Contains more PhosphorusPhosphorus | +102.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more IronIron | +1846.3% |
| Contains more ZincZinc | +815.7% |
| Contains more ManganeseManganese | +91.7% |
| Contains more SeleniumSelenium | +152% |
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 EVitamin E | +87.5% |
| Contains more Vitamin B5Vitamin B5 | +91.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3750% |
| Contains more Vitamin AVitamin A | +40600% |
| Contains more Vitamin B1Vitamin B1 | +4092% |
| Contains more Vitamin B2Vitamin B2 | +5060% |
| Contains more Vitamin B3Vitamin B3 | +1874.7% |
| Contains more Vitamin B6Vitamin B6 | +10220.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.15mg | 6.288mg | 512% |
| Vitamin B6 | 0.058mg | 5.986mg | 456% |
| Iron | 1.75mg | 34.06mg | 404% |
| Vitamin B2 | 0.075mg | 3.87mg | 292% |
| Vitamin B3 | 1.5mg | 29.62mg | 176% |
| Vitamin A | 2µg | 814µg | 90% |
| Zinc | 0.83mg | 7.6mg | 62% |
| Vitamin C | 1mg | 38.5mg | 42% |
| Sodium | 7mg | 795mg | 34% |
| Folate | 94µg | 24% | |
| Carbs | 18.34g | 86.85g | 23% |
| Fiber | 6.4g | 1.4g | 20% |
| Manganese | 0.412mg | 0.79mg | 16% |
| Calories | 105kcal | 378kcal | 14% |
| Phosphorus | 156mg | 77mg | 11% |
| Magnesium | 63mg | 19mg | 10% |
| Selenium | 2.5µg | 6.3µg | 7% |
| Choline | 29.6mg | 5% | |
| Potassium | 231mg | 105mg | 4% |
| Calcium | 53mg | 10mg | 4% |
| Vitamin B5 | 0.433mg | 0.226mg | 4% |
| Protein | 7.54g | 6.06g | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Fats | 0.55g | 1.08g | 1% |
| Saturated fat | 0.038g | 0.26g | 1% |
| Net carbs | 11.94g | 85.45g | N/A |
| Sugar | 2.01g | 10.35g | N/A |
| Copper | 0.139mg | 0.137mg | 0% |
| Vitamin E | 0.15mg | 0.08mg | 0% |
| Monounsaturated fat | 0.029g | 0.204g | 0% |
| Polyunsaturated fat | 0.359g | 0.354g | 0% |
| Tryptophan | 0.078mg | 0.066mg | 0% |
| Threonine | 0.262mg | 0.241mg | 0% |
| Isoleucine | 0.385mg | 0.26mg | 0% |
| Leucine | 0.625mg | 0.767mg | 0% |
| Lysine | 0.5mg | 0.113mg | 0% |
| Methionine | 0.11mg | 0.13mg | 0% |
| Phenylalanine | 0.44mg | 0.365mg | 0% |
| Valine | 0.423mg | 0.344mg | 0% |
| Histidine | 0.211mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more ProteinProtein | +24.4% |
| Contains more WaterWater | +1818.3% |
| Contains more FatsFats | +96.4% |
| Contains more CarbsCarbs | +373.6% |
| Contains more OtherOther | +110.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Mono. FatMonounsaturated fat | +603.4% |
~equal in
Polyunsaturated fat
~0.354g
