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Black gram vs Lentil - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Lentil

  • The amount of Copper, Magnesium, Iron, Manganese, Fiber, Phosphorus, Zinc, Potassium, Vitamin B2 and Calcium in Black gram is higher than in Lentil.
  • Black gram covers your daily need of Copper 81% more than Lentil.
  • Black gram contains 7 times more Magnesium than Lentil. While Black gram contains 267mg of Magnesium, Lentil contains only 36mg.

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

Infographic

Black gram vs Lentil 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
Black gram
Black gram
7
:
1
Lentil
Lentil
Contains more Iron +127.3%
Contains more Calcium +626.3%
Contains more Potassium +166.4%
Contains more Magnesium +641.7%
Contains more Copper +290.8%
Contains more Zinc +163.8%
Contains more Phosphorus +110.6%
Contains less Sodium -94.7%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Lentil
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +127.3%
Contains more Calcium +626.3%
Contains more Potassium +166.4%
Contains more Magnesium +641.7%
Contains more Copper +290.8%
Contains more Zinc +163.8%
Contains more Phosphorus +110.6%
Contains less Sodium -94.7%

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
Black gram
Black gram
7
:
3
Lentil
Lentil
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B2 +247.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +42%
Contains more Vitamin B6 +57.9%
Contains more Folate +19.3%
Contains more Vitamin C +∞%
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Lentil
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B2 +247.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +42%
Contains more Vitamin B6 +57.9%
Contains more Folate +19.3%
Contains more Vitamin C +∞%

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
36
Black gram
26
Lentil
Mineral Summary Score
149
Black gram
48
Lentil

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
54%
Lentil
Carbohydrates
59%
Black gram
20%
Lentil
Fats
8%
Black gram
2%
Lentil

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 Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars 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 Lentil
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?
Lentil
Lentil contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 1.8g)
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 Lentil Opinion
Calories 341 116 Black gram
Protein 25.21 9.02 Black gram
Fats 1.64 0.38 Black gram
Vitamin C 0 1.5 Lentil
Carbs 58.99 20.13 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 3.33 Black gram
Calcium 138 19 Black gram
Potassium 983 369 Black gram
Magnesium 267 36 Black gram
Sugars 1.8 Black gram
Fiber 18.3 7.9 Black gram
Copper 0.981 0.251 Black gram
Zinc 3.35 1.27 Black gram
Starch
Phosphorus 379 180 Black gram
Sodium 38 2 Lentil
Vitamin A 23 8 Black gram
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.273 0.169 Black gram
Vitamin B2 0.254 0.073 Black gram
Vitamin B3 1.447 1.06 Black gram
Vitamin B5 0.906 0.638 Black gram
Vitamin B6 0.281 0.178 Black gram
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 216 181 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.053 Lentil
Monounsaturated Fat 0.085 0.064 Black gram
Polyunsaturated fat 1.071 0.175 Black gram
Tryptophan 0.263 0.081 Black gram
Threonine 0.875 0.323 Black gram
Isoleucine 1.287 0.39 Black gram
Leucine 2.089 0.654 Black gram
Lysine 1.674 0.63 Black gram
Methionine 0.367 0.077 Black gram
Phenylalanine 1.473 0.445 Black gram
Valine 1.416 0.448 Black gram
Histidine 0.706 0.254 Black gram
Fructose

References

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

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.