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Cheese vs. Black gram — In-Depth Nutrition Comparison

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Important differences between cheese and black gram

  • Cheese has more calcium, vitamin B12, and selenium; however, black gram has more copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram's daily need coverage for copper is 106% more.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Mungo beans, mature seeds, raw.

Infographic

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.
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +414.5%
Contains more PhosphorusPhosphorus +20.1%
Contains more SeleniumSelenium +247.6%
Contains more MagnesiumMagnesium +888.9%
Contains more PotassiumPotassium +1193.4%
Contains more IronIron +5307.1%
Contains more CopperCopper +3170%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +5555.6%
~equal in Zinc ~3.35mg

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.
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +32900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +841.4%
Contains more Vitamin B3Vitamin B3 +2352.5%
Contains more Vitamin B5Vitamin B5 +121%
Contains more Vitamin B6Vitamin B6 +325.8%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1931.1%
Contains more WaterWater +242.8%
Contains more ProteinProtein +10.2%
Contains more CarbsCarbs +1809.1%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +10777.6%
Contains more Poly. FatPolyunsaturated fat +32.7%
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.
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Black gram DV% diff.
Copper 0.03mg 0.981mg 106%
Iron 0.14mg 7.57mg 93%
Saturated fat 18.867g 0.114g 85%
Fiber 0g 18.3g 73%
Manganese 0.027mg 1.527mg 65%
Magnesium 27mg 267mg 57%
Calcium 710mg 138mg 57%
Fats 33.31g 1.64g 49%
Folate 27µg 216µg 47%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 8.2µg 37%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Potassium 76mg 983mg 27%
Sodium 653mg 38mg 27%
Monounsaturated fat 9.246g 0.085g 23%
Vitamin B1 0.029mg 0.273mg 20%
Carbs 3.09g 58.99g 19%
Vitamin B6 0.066mg 0.281mg 17%
Vitamin B2 0.428mg 0.254mg 13%
Phosphorus 455mg 379mg 11%
Vitamin B5 0.41mg 0.906mg 10%
Vitamin B3 0.059mg 1.447mg 9%
Vitamin E 0.71mg 5%
Protein 22.87g 25.21g 5%
Choline 16.5mg 3%
Calories 404kcal 341kcal 3%
Vitamin D 0.6µg 0µg 3%
Zinc 3.64mg 3.35mg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 2%
Polyunsaturated fat 1.421g 1.071g 2%
Net carbs 3.09g 40.69g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.263mg 0%
Threonine 1.044mg 0.875mg 0%
Isoleucine 1.206mg 1.287mg 0%
Leucine 1.939mg 2.089mg 0%
Lysine 1.025mg 1.674mg 0%
Methionine 0.547mg 0.367mg 0%
Phenylalanine 1.074mg 1.473mg 0%
Valine 1.404mg 1.416mg 0%
Histidine 0.547mg 0.706mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35%
Cheese
34%
Black gram
Minerals Daily Need Coverage Score
79%
Cheese
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 18.753g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.