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  6. Black gram vs. Chickpeas

Black gram vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between black gram and chickpeas

  • Black gram has more vitamin B3, while chickpeas have more manganese, copper, folate, iron, zinc, and vitamin B6.
  • Chickpeas' daily need coverage for manganese is 27% higher.
  • Chickpeas contain 3 times less vitamin B3 than black gram. Black gram contains 1.5mg of vitamin B3, while chickpeas contain 0.526mg.

The food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Chickpeas 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 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +26%
Contains more IronIron +65.1%
Contains more CopperCopper +153.2%
Contains more ZincZinc +84.3%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +48%
~equal in Calcium ~49mg
~equal in Phosphorus ~168mg
~equal in Sodium ~7mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +185.2%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +139.7%
Contains more Vitamin KVitamin K +48.1%
Contains more FolateFolate +83%
Contains more CholineCholine +44.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Chickpeas DV% diff.
Manganese 0.412mg 1.03mg 27%
Copper 0.139mg 0.352mg 24%
Folate 94µg 172µg 20%
Iron 1.75mg 2.89mg 14%
Zinc 0.83mg 1.53mg 6%
Vitamin B6 0.058mg 0.139mg 6%
Vitamin B3 1.5mg 0.526mg 6%
Polyunsaturated fat 0.359g 1.156g 5%
Fiber 6.4g 7.6g 5%
Magnesium 63mg 48mg 4%
Calories 105kcal 164kcal 3%
Vitamin B5 0.433mg 0.286mg 3%
Protein 7.54g 8.86g 3%
Vitamin B1 0.15mg 0.116mg 3%
Fats 0.55g 2.59g 3%
Carbs 18.34g 27.42g 3%
Phosphorus 156mg 168mg 2%
Potassium 231mg 291mg 2%
Choline 29.6mg 42.8mg 2%
Selenium 2.5µg 3.7µg 2%
Vitamin K 2.7µg 4µg 1%
Saturated fat 0.038g 0.269g 1%
Monounsaturated fat 0.029g 0.583g 1%
Vitamin E 0.15mg 0.35mg 1%
Vitamin B2 0.075mg 0.063mg 1%
Vitamin C 1mg 1.3mg 0%
Net carbs 11.94g 19.82g N/A
Calcium 53mg 49mg 0%
Sugar 2.01g 4.8g N/A
Sodium 7mg 7mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.078mg 0.085mg 0%
Threonine 0.262mg 0.329mg 0%
Isoleucine 0.385mg 0.38mg 0%
Leucine 0.625mg 0.631mg 0%
Lysine 0.5mg 0.593mg 0%
Methionine 0.11mg 0.116mg 0%
Phenylalanine 0.44mg 0.475mg 0%
Valine 0.423mg 0.372mg 0%
Histidine 0.211mg 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +20.4%
Contains more OtherOther +15.2%
Contains more ProteinProtein +17.5%
Contains more FatsFats +370.9%
Contains more CarbsCarbs +49.5%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +1910.3%
Contains more Poly. FatPolyunsaturated fat +222%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.