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Black gram vs Couscous - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Couscous

  • Black gram has more Fiber, Folate, Phosphorus, Iron, Manganese, Magnesium, Copper, Vitamin B1, and Zinc, however Couscous is higher in Selenium.
  • Couscous covers your daily need of Selenium 45% more than Black gram.
  • Black gram has 8 times more Magnesium than Couscous. While Black gram has 63mg of Magnesium, Couscous has only 8mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Black gram vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +360.5%
Contains more Calcium +562.5%
Contains more Potassium +298.3%
Contains more Magnesium +687.5%
Contains more Copper +239%
Contains more Zinc +219.2%
Contains more Phosphorus +609.1%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +360.5%
Contains more Calcium +562.5%
Contains more Potassium +298.3%
Contains more Magnesium +687.5%
Contains more Copper +239%
Contains more Zinc +219.2%
Contains more Phosphorus +609.1%
Contains less Sodium -28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Vitamin K +2600%
Contains more Folate +526.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Vitamin K +2600%
Contains more Folate +526.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
7
Couscous
Mineral Summary Score
35
Black gram
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
23%
Couscous
Carbohydrates
18%
Black gram
23%
Couscous
Fats
3%
Black gram
1%
Couscous

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black gram Couscous Opinion
Calories 105 112 Couscous
Protein 7.54 3.79 Black gram
Fats 0.55 0.16 Black gram
Vitamin C 1 0 Black gram
Carbs 18.34 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 0.38 Black gram
Calcium 53 8 Black gram
Potassium 231 58 Black gram
Magnesium 63 8 Black gram
Sugar 2.01 0.1 Couscous
Fiber 6.4 1.4 Black gram
Copper 0.139 0.041 Black gram
Zinc 0.83 0.26 Black gram
Starch
Phosphorus 156 22 Black gram
Sodium 7 5 Couscous
Vitamin A 31 0 Black gram
Vitamin E 0.15 0.13 Black gram
Vitamin D 0 0
Vitamin B1 0.15 0.063 Black gram
Vitamin B2 0.075 0.027 Black gram
Vitamin B3 1.5 0.983 Black gram
Vitamin B5 0.433 0.371 Black gram
Vitamin B6 0.058 0.051 Black gram
Vitamin B12 0 0
Vitamin K 2.7 0.1 Black gram
Folate 94 15 Black gram
Trans Fat 0 Couscous
Saturated Fat 0.038 0.029 Couscous
Monounsaturated Fat 0.029 0.022 Black gram
Polyunsaturated fat 0.359 0.064 Black gram
Tryptophan 0.078 0.049 Black gram
Threonine 0.262 0.1 Black gram
Isoleucine 0.385 0.147 Black gram
Leucine 0.625 0.259 Black gram
Lysine 0.5 0.073 Black gram
Methionine 0.11 0.059 Black gram
Phenylalanine 0.44 0.184 Black gram
Valine 0.423 0.162 Black gram
Histidine 0.211 0.077 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.