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Black gram vs Groat - In-Depth Nutrition Comparison

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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
:
1
Groat
Contains more Iron +846.3%
Contains more Calcium +1871.4%
Contains more Potassium +1017%
Contains more Magnesium +423.5%
Contains more Copper +571.9%
Contains more Zinc +449.2%
Contains more Phosphorus +441.4%
Contains less Sodium -89.5%
Contains more Iron +846.3%
Contains more Calcium +1871.4%
Contains more Potassium +1017%
Contains more Magnesium +423.5%
Contains more Copper +571.9%
Contains more Zinc +449.2%
Contains more Phosphorus +441.4%
Contains less Sodium -89.5%

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
:
2
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +582.5%
Contains more Vitamin B2 +551.3%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +152.4%
Contains more Vitamin B6 +264.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +582.5%
Contains more Vitamin B2 +551.3%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +152.4%
Contains more Vitamin B6 +264.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
5
Groat
Mineral Summary Score
98
Black gram
15
Groat

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 the food
Protein
151%
Black gram
20%
Groat
Carbohydrates
59%
Black gram
20%
Groat
Fats
8%
Black gram
3%
Groat

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Groat
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 contains less Sodium?
Groat
Groat contains less Sodium (difference - 34mg)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 0.9g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Groat Opinion
Calories 341 92 Black gram
Protein 25.21 3.38 Black gram
Fats 1.64 0.62 Black gram
Vitamin C 0 0
Carbs 58.99 19.94 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.8 Black gram
Calcium 138 7 Black gram
Potassium 983 88 Black gram
Magnesium 267 51 Black gram
Sugars 0.9 Groat
Fiber 18.3 2.7 Black gram
Copper 0.981 0.146 Black gram
Zinc 3.35 0.61 Black gram
Starch
Phosphorus 379 70 Black gram
Sodium 38 4 Groat
Vitamin A 23 0 Black gram
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.273 0.04 Black gram
Vitamin B2 0.254 0.039 Black gram
Vitamin B3 1.447 0.94 Black gram
Vitamin B5 0.906 0.359 Black gram
Vitamin B6 0.281 0.077 Black gram
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folic acid (B9) 0 0
Trans Fat 0 Groat
Saturated Fat 0.114 0.134 Black gram
Monounsaturated Fat 0.085 0.188 Groat
Polyunsaturated fat 1.071 0.188 Black gram
Tryptophan 0.263 0.049 Black gram
Threonine 0.875 0.129 Black gram
Isoleucine 1.287 0.127 Black gram
Leucine 2.089 0.212 Black gram
Lysine 1.674 0.172 Black gram
Methionine 0.367 0.044 Black gram
Phenylalanine 1.473 0.133 Black gram
Valine 1.416 0.173 Black gram
Histidine 0.706 0.079 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.