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  6. Cream cheese vs. Black gram

Cream cheese vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between cream cheese and black gram

  • The amount of copper, iron, fiber, manganese, magnesium, folate, phosphorus, and zinc in black gram is higher than in cream cheese.
  • Black gram covers your daily copper needs 107% more than cream cheese.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Cheese, cream and Mungo beans, mature seeds, raw.

Infographic

Cream cheese vs Black gram 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +2866.7%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +6781.8%
Contains more CopperCopper +5350%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +254.2%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +13781.8%
~equal in Selenium ~8.2µg

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1087%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +1490.1%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +401.8%
Contains more FolateFolate +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +2000%
Contains more WaterWater +387.2%
Contains more ProteinProtein +309.9%
Contains more CarbsCarbs +968.7%
Contains more OtherOther +164.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +10378.8%
Contains more Poly. FatPolyunsaturated fat +38.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Black gram DV% diff.
Copper 0.018mg 0.981mg 107%
Iron 0.11mg 7.57mg 93%
Saturated fat 20.213g 0.114g 91%
Fiber 0g 18.3g 73%
Manganese 0.011mg 1.527mg 66%
Magnesium 9mg 267mg 61%
Folate 9µg 216µg 52%
Fats 34.44g 1.64g 50%
Phosphorus 107mg 379mg 39%
Protein 6.15g 25.21g 38%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 1µg 34%
Zinc 0.5mg 3.35mg 26%
Potassium 132mg 983mg 25%
Monounsaturated fat 8.907g 0.085g 22%
Vitamin B1 0.023mg 0.273mg 21%
Carbs 5.52g 58.99g 18%
Vitamin B6 0.056mg 0.281mg 17%
Sodium 314mg 38mg 12%
Vitamin B12 0.22µg 0µg 9%
Vitamin B3 0.091mg 1.447mg 8%
Vitamin B5 0.517mg 0.906mg 8%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Calcium 97mg 138mg 4%
Polyunsaturated fat 1.483g 1.071g 3%
Vitamin B2 0.23mg 0.254mg 2%
Vitamin K 2.1µg 2%
Selenium 8.6µg 8.2µg 1%
Calories 350kcal 341kcal 0%
Net carbs 5.52g 40.69g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.263mg 0%
Threonine 0.233mg 0.875mg 0%
Isoleucine 0.324mg 1.287mg 0%
Leucine 0.657mg 2.089mg 0%
Lysine 0.567mg 1.674mg 0%
Methionine 0.191mg 0.367mg 0%
Phenylalanine 0.291mg 1.473mg 0%
Valine 0.395mg 1.416mg 0%
Histidine 0.175mg 0.706mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

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

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
21%
Cream cheese
34%
Black gram
Minerals Daily Need Coverage Score
21%
Cream cheese
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 20.099g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.