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  6. Chestnut vs. Black gram

Chestnut vs. Black gram — In-Depth Nutrition Comparison

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The main differences between chestnut and black gram

  • Chestnut has more vitamin C; however, black gram has more iron, copper, magnesium, folate, phosphorus, manganese, zinc, vitamin B5, and vitamin B2.
  • Daily need coverage for iron for black gram is 73% higher.
  • Chestnut has a higher glycemic index than black gram.

Food types used in this article are Nuts, chestnuts, european, boiled, and steamed and Mungo beans, mature seeds, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 less SodiumSodium -28.9%
Contains more MagnesiumMagnesium +394.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +337.6%
Contains more CopperCopper +107.8%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +282.8%
Contains more ManganeseManganese +78.8%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +144.2%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +186.7%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +468.4%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chestnut Black gram DV% diff.
Fiber 18.3g 73%
Iron 1.73mg 7.57mg 73%
Copper 0.472mg 0.981mg 57%
Magnesium 54mg 267mg 51%
Protein 2g 25.21g 46%
Folate 38µg 216µg 45%
Phosphorus 99mg 379mg 40%
Vitamin C 26.7mg 0mg 30%
Manganese 0.854mg 1.527mg 29%
Zinc 0.25mg 3.35mg 28%
Selenium 8.2µg 15%
Vitamin B5 0.316mg 0.906mg 12%
Vitamin B2 0.104mg 0.254mg 12%
Calories 131kcal 341kcal 11%
Vitamin B1 0.148mg 0.273mg 10%
Carbs 27.76g 58.99g 10%
Calcium 46mg 138mg 9%
Potassium 715mg 983mg 8%
Polyunsaturated fat 0.545g 1.071g 4%
Vitamin B3 0.731mg 1.447mg 4%
Vitamin B6 0.233mg 0.281mg 4%
Monounsaturated fat 0.476g 0.085g 1%
Saturated fat 0.26g 0.114g 1%
Fats 1.38g 1.64g 0%
Net carbs 27.76g 40.69g N/A
Sodium 27mg 38mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.022mg 0.263mg 0%
Threonine 0.071mg 0.875mg 0%
Isoleucine 0.079mg 1.287mg 0%
Leucine 0.118mg 2.089mg 0%
Lysine 0.118mg 1.674mg 0%
Methionine 0.047mg 0.367mg 0%
Phenylalanine 0.084mg 1.473mg 0%
Valine 0.112mg 1.416mg 0%
Histidine 0.055mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 WaterWater +531%
Contains more ProteinProtein +1160.5%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +373.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +460%
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +96.5%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.