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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 has more Manganese, Copper, Folate, Iron, Zinc, and Vitamin B6.
  • Chickpeas's daily need coverage for Manganese is 27% higher.
  • Chickpeas contains 3 times less Vitamin B3 than Black gram. Black gram contains 1.5mg of Vitamin B3, while Chickpeas contains 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% 1.9% 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% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin AVitamin A +14.8%
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

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%

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 Chickpeas
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Chickpeas Opinion
Calories 105kcal 164kcal Chickpeas
Protein 7.54g 8.86g Chickpeas
Fats 0.55g 2.59g Chickpeas
Vitamin C 1mg 1.3mg Chickpeas
Net carbs 11.94g 19.82g Chickpeas
Carbs 18.34g 27.42g Chickpeas
Magnesium 63mg 48mg Black gram
Calcium 53mg 49mg Black gram
Potassium 231mg 291mg Chickpeas
Iron 1.75mg 2.89mg Chickpeas
Sugar 2.01g 4.8g Black gram
Fiber 6.4g 7.6g Chickpeas
Copper 0.139mg 0.352mg Chickpeas
Zinc 0.83mg 1.53mg Chickpeas
Phosphorus 156mg 168mg Chickpeas
Sodium 7mg 7mg
Vitamin A 31IU 27IU Black gram
Vitamin A 2µg 1µg Black gram
Vitamin E 0.15mg 0.35mg Chickpeas
Manganese 0.412mg 1.03mg Chickpeas
Selenium 2.5µg 3.7µg Chickpeas
Vitamin B1 0.15mg 0.116mg Black gram
Vitamin B2 0.075mg 0.063mg Black gram
Vitamin B3 1.5mg 0.526mg Black gram
Vitamin B5 0.433mg 0.286mg Black gram
Vitamin B6 0.058mg 0.139mg Chickpeas
Vitamin K 2.7µg 4µg Chickpeas
Folate 94µg 172µg Chickpeas
Choline 29.6mg 42.8mg Chickpeas
Saturated Fat 0.038g 0.269g Black gram
Monounsaturated Fat 0.029g 0.583g Chickpeas
Polyunsaturated fat 0.359g 1.156g Chickpeas
Tryptophan 0.078mg 0.085mg Chickpeas
Threonine 0.262mg 0.329mg Chickpeas
Isoleucine 0.385mg 0.38mg Black gram
Leucine 0.625mg 0.631mg Chickpeas
Lysine 0.5mg 0.593mg Chickpeas
Methionine 0.11mg 0.116mg Chickpeas
Phenylalanine 0.44mg 0.475mg Chickpeas
Valine 0.423mg 0.372mg Black gram
Histidine 0.211mg 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
21%
Chickpeas
Minerals Daily Need Coverage Score
35%
Black gram
57%
Chickpeas

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 7)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.231g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.