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Black gram vs Maize - In-Depth Nutrition Comparison

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Differences between Black gram and Maize

  • Black gram has more Fiber, Iron, Folate, Manganese, Phosphorus, Copper, Magnesium, and Calcium, while Maize has more Vitamin C, and Vitamin B5.
  • Black gram's daily need coverage for Fiber is 18% higher.
  • Maize contains 27 times less Calcium than Black gram. Black gram contains 53mg of Calcium, while Maize contains 2mg.

The food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Black gram vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
7
:
1
Maize
Maize
Contains more Calcium +2550%
Contains more Iron +236.5%
Contains more Magnesium +70.3%
Contains more Phosphorus +75.3%
Contains less Sodium -53.3%
Contains more Zinc +80.4%
Contains more Copper +157.4%
Contains more Potassium +16.9%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Maize
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +2550%
Contains more Iron +236.5%
Contains more Magnesium +70.3%
Contains more Phosphorus +75.3%
Contains less Sodium -53.3%
Contains more Zinc +80.4%
Contains more Copper +157.4%
Contains more Potassium +16.9%

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
4
:
6
Maize
Maize
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +36.4%
Contains more Folate +123.8%
Contains more Vitamin K +800%
Contains more Vitamin A +503.2%
Contains more Vitamin C +580%
Contains more Vitamin B3 +18%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B1 - 0.155
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Maize
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +114.3%
Contains more Vitamin B2 +36.4%
Contains more Folate +123.8%
Contains more Vitamin K +800%
Contains more Vitamin A +503.2%
Contains more Vitamin C +580%
Contains more Vitamin B3 +18%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B1 - 0.155

Comparison summary table

Pay attention to 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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Maize Opinion
Net carbs 11.94g 16.7g Maize
Protein 7.54g 3.27g Black gram
Fats 0.55g 1.35g Maize
Carbs 18.34g 18.7g Maize
Calories 105kcal 86kcal Black gram
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 2.01g 6.26g Black gram
Fiber 6.4g 2g Black gram
Calcium 53mg 2mg Black gram
Iron 1.75mg 0.52mg Black gram
Magnesium 63mg 37mg Black gram
Phosphorus 156mg 89mg Black gram
Potassium 231mg 270mg Maize
Sodium 7mg 15mg Black gram
Zinc 0.83mg 0.46mg Black gram
Copper 0.139mg 0.054mg Black gram
Vitamin A 31IU 187IU Maize
Vitamin E 0.15mg 0.07mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 6.8mg Maize
Vitamin B1 0.15mg 0.155mg Maize
Vitamin B2 0.075mg 0.055mg Black gram
Vitamin B3 1.5mg 1.77mg Maize
Vitamin B5 0.433mg 0.717mg Maize
Vitamin B6 0.058mg 0.093mg Maize
Folate 94µg 42µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.3µg Black gram
Tryptophan 0.078mg 0.023mg Black gram
Threonine 0.262mg 0.129mg Black gram
Isoleucine 0.385mg 0.129mg Black gram
Leucine 0.625mg 0.348mg Black gram
Lysine 0.5mg 0.137mg Black gram
Methionine 0.11mg 0.067mg Black gram
Phenylalanine 0.44mg 0.15mg Black gram
Valine 0.423mg 0.185mg Black gram
Histidine 0.211mg 0.089mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.325g Black gram
Monounsaturated Fat 0.029g 0.432g Maize
Polyunsaturated fat 0.359g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
18
Maize
Mineral Summary Score
35
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 food.
Protein
45%
Black gram
20%
Maize
Carbohydrates
18%
Black gram
19%
Maize
Fats
3%
Black gram
6%
Maize

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.3)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.25g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.287g)
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 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.

References

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

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