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  6. Black gram vs. Spaghetti

Black gram vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on the 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% 0.67% 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

All nutrients comparison - raw data values

Nutrient Black gram Spaghetti DV% diff.
Selenium 2.5µg 26.4µg 43%
Folate 94µg 7µg 22%
Fiber 6.4g 1.8g 18%
Iron 1.75mg 0.5mg 16%
Phosphorus 156mg 58mg 14%
Starch 26.01g 11%
Magnesium 63mg 18mg 11%
Vitamin B1 0.15mg 0.02mg 11%
Vitamin B3 1.5mg 0.4mg 7%
Vitamin B5 0.433mg 0.112mg 6%
Potassium 231mg 44mg 6%
Calcium 53mg 7mg 5%
Carbs 18.34g 30.86g 4%
Manganese 0.412mg 0.322mg 4%
Choline 29.6mg 6.4mg 4%
Copper 0.139mg 0.1mg 4%
Vitamin B2 0.075mg 0.02mg 4%
Protein 7.54g 5.8g 3%
Calories 105kcal 158kcal 3%
Zinc 0.83mg 0.51mg 3%
Vitamin K 2.7µg 0µg 2%
Vitamin E 0.15mg 0.06mg 1%
Vitamin B6 0.058mg 0.049mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.55g 0.93g 1%
Saturated fat 0.038g 0.176g 1%
Net carbs 11.94g 29.06g N/A
Sugar 2.01g 0.56g N/A
Sodium 7mg 1mg 0%
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.029g 0.131g 0%
Polyunsaturated fat 0.359g 0.326g 0%
Tryptophan 0.078mg 0.083mg 0%
Threonine 0.262mg 0.206mg 0%
Isoleucine 0.385mg 0.228mg 0%
Leucine 0.625mg 0.44mg 0%
Lysine 0.5mg 0.133mg 0%
Methionine 0.11mg 0.065mg 0%
Phenylalanine 0.44mg 0.297mg 0%
Valine 0.423mg 0.262mg 0%
Histidine 0.211mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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

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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. 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.