Black gram vs. Lentil — In-Depth Nutrition Comparison
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The main differences between black gram and lentil
- Black gram has more magnesium; however, lentil has more folate, iron, copper, vitamin B6, and fiber.
- Daily need coverage for folate for lentil is 22% higher.
- Lentil has 3 times less calcium than black gram. Black gram has 53mg of calcium, while lentil has 19mg.
- Black gram has a higher glycemic index than lentil.
Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt.
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 | +75% |
| Contains more CalciumCalcium | +178.9% |
| Contains more PotassiumPotassium | +59.7% |
| Contains more IronIron | +90.3% |
| Contains more CopperCopper | +80.6% |
| Contains more ZincZinc | +53% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +19.9% |
| Contains more SeleniumSelenium | +12% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +41.5% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin B1Vitamin B1 | +12.7% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +206.9% |
| Contains more FolateFolate | +92.6% |
| Contains more CholineCholine | +10.5% |
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:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
| Contains more FatsFats | +44.7% |
| Contains more OtherOther | +27.7% |
| Contains more ProteinProtein | +19.6% |
~equal in
Carbs
~20.13g
~equal in
Water
~69.64g
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
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Poly. FatPolyunsaturated fat | +105.1% |
| Contains more Mono. FatMonounsaturated fat | +120.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 94µg | 181µg | 22% |
| Iron | 1.75mg | 3.33mg | 20% |
| Copper | 0.139mg | 0.251mg | 12% |
| Vitamin B6 | 0.058mg | 0.178mg | 9% |
| Magnesium | 63mg | 36mg | 6% |
| Fiber | 6.4g | 7.9g | 6% |
| Vitamin B5 | 0.433mg | 0.638mg | 4% |
| Zinc | 0.83mg | 1.27mg | 4% |
| Potassium | 231mg | 369mg | 4% |
| Manganese | 0.412mg | 0.494mg | 4% |
| Vitamin B3 | 1.5mg | 1.06mg | 3% |
| Phosphorus | 156mg | 180mg | 3% |
| Protein | 7.54g | 9.02g | 3% |
| Calcium | 53mg | 19mg | 3% |
| Vitamin B1 | 0.15mg | 0.169mg | 2% |
| Vitamin K | 2.7µg | 1.7µg | 1% |
| Choline | 29.6mg | 32.7mg | 1% |
| Polyunsaturated fat | 0.359g | 0.175g | 1% |
| Calories | 105kcal | 116kcal | 1% |
| Carbs | 18.34g | 20.13g | 1% |
| Selenium | 2.5µg | 2.8µg | 1% |
| Vitamin C | 1mg | 1.5mg | 1% |
| Fats | 0.55g | 0.38g | 0% |
| Net carbs | 11.94g | 12.23g | N/A |
| Sugar | 2.01g | 1.8g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin E | 0.15mg | 0.11mg | 0% |
| Vitamin B2 | 0.075mg | 0.073mg | 0% |
| Saturated fat | 0.038g | 0.053g | 0% |
| Monounsaturated fat | 0.029g | 0.064g | 0% |
| Tryptophan | 0.078mg | 0.081mg | 0% |
| Threonine | 0.262mg | 0.323mg | 0% |
| Isoleucine | 0.385mg | 0.39mg | 0% |
| Leucine | 0.625mg | 0.654mg | 0% |
| Lysine | 0.5mg | 0.63mg | 0% |
| Methionine | 0.11mg | 0.077mg | 0% |
| Phenylalanine | 0.44mg | 0.445mg | 0% |
| Valine | 0.423mg | 0.448mg | 0% |
| Histidine | 0.211mg | 0.254mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
35%
46%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil is cheaper (difference - $0.4)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.015g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.