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Black gram vs Maize - In-Depth Nutrition Comparison

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Significant differences between Black gram and Maize

  • The amount of Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Zinc, Potassium and Vitamin B2 in Black gram is higher than in Maize.
  • Black gram covers your daily Copper needs 103% more than Maize.
  • Maize has 15 times less Iron than Black gram. Black gram has 7.57mg of Iron, while Maize has 0.52mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Corn, sweet, yellow, raw.

Infographic

Black gram vs Maize 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
:
1
Maize
Contains more Iron +1355.8%
Contains more Calcium +6800%
Contains more Potassium +264.1%
Contains more Magnesium +621.6%
Contains more Copper +1716.7%
Contains more Zinc +628.3%
Contains more Phosphorus +325.8%
Contains less Sodium -60.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +1355.8%
Contains more Calcium +6800%
Contains more Potassium +264.1%
Contains more Magnesium +621.6%
Contains more Copper +1716.7%
Contains more Zinc +628.3%
Contains more Phosphorus +325.8%
Contains less Sodium -60.5%

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
:
5
Maize
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +361.8%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +202.2%
Contains more Folate +414.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +713%
Contains more Vitamin B3 +22.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B2 +361.8%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +202.2%
Contains more Folate +414.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +713%
Contains more Vitamin B3 +22.3%

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
18
Maize
Mineral Summary Score
149
Black gram
18
Maize

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%
Maize
Carbohydrates
59%
Black gram
19%
Maize
Fats
8%
Black gram
6%
Maize

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 Maize
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Maize
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?
Maize
Maize contains less Sodium (difference - 23mg)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 6.26g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.211g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Maize Opinion
Calories 341 86 Black gram
Protein 25.21 3.27 Black gram
Fats 1.64 1.35 Black gram
Vitamin C 0 6.8 Maize
Carbs 58.99 18.7 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.52 Black gram
Calcium 138 2 Black gram
Potassium 983 270 Black gram
Magnesium 267 37 Black gram
Sugars 6.26 Black gram
Fiber 18.3 2 Black gram
Copper 0.981 0.054 Black gram
Zinc 3.35 0.46 Black gram
Starch 5.7 Maize
Phosphorus 379 89 Black gram
Sodium 38 15 Maize
Vitamin A 23 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.273 0.155 Black gram
Vitamin B2 0.254 0.055 Black gram
Vitamin B3 1.447 1.77 Maize
Vitamin B5 0.906 0.717 Black gram
Vitamin B6 0.281 0.093 Black gram
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 216 42 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.325 Black gram
Monounsaturated Fat 0.085 0.432 Maize
Polyunsaturated fat 1.071 0.487 Black gram
Tryptophan 0.263 0.023 Black gram
Threonine 0.875 0.129 Black gram
Isoleucine 1.287 0.129 Black gram
Leucine 2.089 0.348 Black gram
Lysine 1.674 0.137 Black gram
Methionine 0.367 0.067 Black gram
Phenylalanine 1.473 0.15 Black gram
Valine 1.416 0.185 Black gram
Histidine 0.706 0.089 Black gram
Fructose 1.94 Maize

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.