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  6. Black gram vs. Spaghetti

Black gram vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on differences between Black gram and Spaghetti

  • Black gram has more Folate, Fiber, Iron, Phosphorus, Vitamin B1, Magnesium, Vitamin B3, Vitamin B5, and Potassium, however, Spaghetti is higher in Selenium.
  • Spaghetti covers your daily Selenium needs 43% more than Black gram.
  • Spaghetti contains 13 times less Folate than Black gram. Black gram contains 94µg of Folate, while Spaghetti contains 7µg.

Food varieties used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Pasta, cooked, unenriched, without added salt.

Infographic

Black gram vs Spaghetti 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +657.1%
Contains more PotassiumPotassium +425%
Contains more IronIron +250%
Contains more CopperCopper +39%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +169%
Contains more ManganeseManganese +28%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +956%

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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +286.6%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1242.9%
Contains more CholineCholine +362.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +30%
Contains more WaterWater +16.7%
Contains more OtherOther +278.6%
Contains more FatsFats +69.1%
Contains more CarbsCarbs +68.3%

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated Fat -78.4%
Contains more Mono. FatMonounsaturated Fat +351.7%
~equal in Polyunsaturated fat ~0.326g

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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Spaghetti Opinion
Calories 105kcal 158kcal Spaghetti
Protein 7.54g 5.8g Black gram
Fats 0.55g 0.93g Spaghetti
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 29.06g Spaghetti
Carbs 18.34g 30.86g Spaghetti
Magnesium 63mg 18mg Black gram
Calcium 53mg 7mg Black gram
Potassium 231mg 44mg Black gram
Iron 1.75mg 0.5mg Black gram
Sugar 2.01g 0.56g Spaghetti
Fiber 6.4g 1.8g Black gram
Copper 0.139mg 0.1mg Black gram
Zinc 0.83mg 0.51mg Black gram
Starch 26.01g Spaghetti
Phosphorus 156mg 58mg Black gram
Sodium 7mg 1mg Spaghetti
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.06mg Black gram
Manganese 0.412mg 0.322mg Black gram
Selenium 2.5µg 26.4µg Spaghetti
Vitamin B1 0.15mg 0.02mg Black gram
Vitamin B2 0.075mg 0.02mg Black gram
Vitamin B3 1.5mg 0.4mg Black gram
Vitamin B5 0.433mg 0.112mg Black gram
Vitamin B6 0.058mg 0.049mg Black gram
Vitamin K 2.7µg 0µg Black gram
Folate 94µg 7µg Black gram
Choline 29.6mg 6.4mg Black gram
Saturated Fat 0.038g 0.176g Black gram
Monounsaturated Fat 0.029g 0.131g Spaghetti
Polyunsaturated fat 0.359g 0.326g Black gram
Tryptophan 0.078mg 0.083mg Spaghetti
Threonine 0.262mg 0.206mg Black gram
Isoleucine 0.385mg 0.228mg Black gram
Leucine 0.625mg 0.44mg Black gram
Lysine 0.5mg 0.133mg Black gram
Methionine 0.11mg 0.065mg Black gram
Phenylalanine 0.44mg 0.297mg Black gram
Valine 0.423mg 0.262mg Black gram
Histidine 0.211mg 0.132mg Black gram
Fructose 0.03g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

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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
3%
Spaghetti
Minerals Daily Need Coverage Score
35%
Black gram
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 6)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.