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Black gram vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between Black gram and Porridge?

  • Black gram is higher in Fiber, Folate, Phosphorus, Manganese, Magnesium, Copper, Vitamin B1, Vitamin B5, and Zinc, yet Porridge is higher in Iron.
  • Porridge's daily need coverage for Iron is 25% more.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Black gram vs Porridge 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.
Contains more Magnesium +1160%
Contains more Phosphorus +940%
Contains more Potassium +1343.8%
Contains more Zinc +538.5%
Contains more Copper +247.5%
Contains more Manganese +∞%
Contains more Calcium +64.2%
Contains more Iron +113.7%
Contains less Sodium -14.3%
Contains more Selenium +12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +1160%
Contains more Phosphorus +940%
Contains more Potassium +1343.8%
Contains more Zinc +538.5%
Contains more Copper +247.5%
Contains more Manganese +∞%
Contains more Calcium +64.2%
Contains more Iron +113.7%
Contains less Sodium -14.3%
Contains more Selenium +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 A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +188.5%
Contains more Vitamin B5 +509.9%
Contains more Vitamin B6 +346.2%
Contains more Folate +683.3%
Contains more Vitamin K +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 17% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +188.5%
Contains more Vitamin B5 +509.9%
Contains more Vitamin B6 +346.2%
Contains more Folate +683.3%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +423.6%
Contains more Fats +161.9%
Contains more Carbs +74.3%
Contains more Other +381.8%
Contains more Water +20.8%
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +423.6%
Contains more Fats +161.9%
Contains more Carbs +74.3%
Contains more Other +381.8%
Contains more Water +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +214.9%
Contains less Saturated Fat -13.2%
Equal in Monounsaturated Fat - 0.028
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Polyunsaturated fat +214.9%
Contains less Saturated Fat -13.2%
Equal in Monounsaturated Fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Porridge Opinion
Net carbs 11.94g 10.02g Black gram
Protein 7.54g 1.44g Black gram
Fats 0.55g 0.21g Black gram
Carbs 18.34g 10.52g Black gram
Calories 105kcal 50kcal Black gram
Sugar 2.01g 0.03g Porridge
Fiber 6.4g 0.5g Black gram
Calcium 53mg 87mg Porridge
Iron 1.75mg 3.74mg Porridge
Magnesium 63mg 5mg Black gram
Phosphorus 156mg 15mg Black gram
Potassium 231mg 16mg Black gram
Sodium 7mg 6mg Porridge
Zinc 0.83mg 0.13mg Black gram
Copper 0.139mg 0.04mg Black gram
Manganese 0.412mg 0mg Black gram
Selenium 2.5µg 2.8µg Porridge
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.02mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.055mg Black gram
Vitamin B2 0.075mg 0.025mg Black gram
Vitamin B3 1.5mg 0.52mg Black gram
Vitamin B5 0.433mg 0.071mg Black gram
Vitamin B6 0.058mg 0.013mg Black gram
Folate 94µg 12µg Black gram
Choline 29.6mg Black gram
Vitamin K 2.7µg 0.1µg Black gram
Tryptophan 0.078mg 0.02mg Black gram
Threonine 0.262mg 0.045mg Black gram
Isoleucine 0.385mg 0.063mg Black gram
Leucine 0.625mg 0.11mg Black gram
Lysine 0.5mg 0.037mg Black gram
Methionine 0.11mg 0.027mg Black gram
Phenylalanine 0.44mg 0.078mg Black gram
Valine 0.423mg 0.07mg Black gram
Histidine 0.211mg 0.033mg Black gram
Saturated Fat 0.038g 0.033g Porridge
Monounsaturated Fat 0.029g 0.028g Black gram
Polyunsaturated fat 0.359g 0.114g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Black gram
4%
Porridge
Minerals Daily Need Coverage Score
35%
Black gram
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 23)
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)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.