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  6. Black gram vs. Corn

Black gram vs. Corn — In-Depth Nutrition Comparison

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Important differences between black gram and corn

  • Black gram has more folate, iron, fiber, phosphorus, manganese, copper, and magnesium; however, corn has more vitamin B5, vitamin B6, and vitamin C.
  • Black gram's daily need coverage for folate is 18% more.
  • Black gram has 4 times more iron than corn. Black gram has 1.75mg of iron, while corn has 0.45mg.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Black gram vs Corn infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +142.3%
Contains more CalciumCalcium +1666.7%
Contains more IronIron +288.9%
Contains more CopperCopper +183.7%
Contains more ZincZinc +33.9%
Contains more PhosphorusPhosphorus +102.6%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +1150%
Contains less SodiumSodium -85.7%
~equal in Potassium ~218mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Corn
Corn
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +308.7%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +139.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.1mg

All nutrients comparison - raw data values

Nutrient Black gram Corn DV% diff.
Folate 94µg 23µg 18%
Iron 1.75mg 0.45mg 16%
Fiber 6.4g 2.4g 16%
Phosphorus 156mg 77mg 11%
Manganese 0.412mg 0.167mg 11%
Copper 0.139mg 0.049mg 10%
Magnesium 63mg 26mg 9%
Protein 7.54g 3.41g 8%
Vitamin B5 0.433mg 0.792mg 7%
Vitamin B6 0.058mg 0.139mg 6%
Vitamin B1 0.15mg 0.093mg 5%
Vitamin C 1mg 5.5mg 5%
Calcium 53mg 3mg 5%
Selenium 2.5µg 0.2µg 4%
Starch 7.17g 3%
Zinc 0.83mg 0.62mg 2%
Polyunsaturated fat 0.359g 0.603g 2%
Vitamin K 2.7µg 0.4µg 2%
Saturated fat 0.038g 0.197g 1%
Monounsaturated fat 0.029g 0.374g 1%
Vitamin B3 1.5mg 1.683mg 1%
Fructose 0.79g 1%
Vitamin B2 0.075mg 0.057mg 1%
Carbs 18.34g 20.98g 1%
Vitamin A 2µg 13µg 1%
Fats 0.55g 1.5g 1%
Calories 105kcal 96kcal 0%
Net carbs 11.94g 18.58g N/A
Potassium 231mg 218mg 0%
Sugar 2.01g 4.54g N/A
Sodium 7mg 1mg 0%
Vitamin E 0.15mg 0.09mg 0%
Choline 29.6mg 29.1mg 0%
Tryptophan 0.078mg 0.023mg 0%
Threonine 0.262mg 0.133mg 0%
Isoleucine 0.385mg 0.133mg 0%
Leucine 0.625mg 0.358mg 0%
Lysine 0.5mg 0.141mg 0%
Methionine 0.11mg 0.069mg 0%
Phenylalanine 0.44mg 0.155mg 0%
Valine 0.423mg 0.191mg 0%
Histidine 0.211mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +121.1%
Contains more OtherOther +51.4%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +14.4%
~equal in Water ~73.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +1189.7%
Contains more Poly. FatPolyunsaturated fat +68%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.