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Crouton vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between crouton and black gram

  • Crouton has more selenium and vitamin B1; however, black gram is higher in copper, magnesium, fiber, manganese, iron, phosphorus, and potassium.
  • Black gram covers your daily copper needs 91% more than crouton.
  • Black gram contains 18 times less sodium than crouton. Crouton contains 698mg of sodium, while black gram contains 38mg.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Croutons, plain and Mungo beans, mature seeds, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 SeleniumSelenium +357.3%
Contains more MagnesiumMagnesium +761.3%
Contains more CalciumCalcium +81.6%
Contains more PotassiumPotassium +692.7%
Contains more IronIron +85.5%
Contains more CopperCopper +501.8%
Contains more ZincZinc +276.4%
Contains more PhosphorusPhosphorus +229.6%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +205.4%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 B1Vitamin B1 +128.2%
Contains more Vitamin B3Vitamin B3 +275.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +980.8%
Contains more FolateFolate +63.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +302.4%
Contains more CarbsCarbs +24.6%
Contains more ProteinProtein +111.8%
Contains more WaterWater +96.4%
Contains more OtherOther +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +3498.8%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Black gram DV% diff.
Copper 0.163mg 0.981mg 91%
Magnesium 31mg 267mg 56%
Selenium 37.5µg 8.2µg 53%
Fiber 5.1g 18.3g 53%
Manganese 0.5mg 1.527mg 45%
Iron 4.08mg 7.57mg 44%
Phosphorus 115mg 379mg 38%
Sodium 698mg 38mg 29%
Vitamin B1 0.623mg 0.273mg 29%
Protein 11.9g 25.21g 27%
Potassium 124mg 983mg 25%
Vitamin B3 5.439mg 1.447mg 25%
Zinc 0.89mg 3.35mg 22%
Folate 132µg 216µg 21%
Vitamin B6 0.026mg 0.281mg 20%
Vitamin B5 0.429mg 0.906mg 10%
Fats 6.6g 1.64g 8%
Monounsaturated fat 3.059g 0.085g 7%
Calcium 76mg 138mg 6%
Saturated fat 1.51g 0.114g 6%
Carbs 73.5g 58.99g 5%
Calories 407kcal 341kcal 3%
Vitamin B2 0.272mg 0.254mg 1%
Polyunsaturated fat 1.273g 1.071g 1%
Net carbs 68.4g 40.69g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.14mg 0.263mg 0%
Threonine 0.337mg 0.875mg 0%
Isoleucine 0.456mg 1.287mg 0%
Leucine 0.832mg 2.089mg 0%
Lysine 0.278mg 1.674mg 0%
Methionine 0.211mg 0.367mg 0%
Phenylalanine 0.586mg 1.473mg 0%
Valine 0.514mg 1.416mg 0%
Histidine 0.255mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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%
Crouton
34%
Black gram
Minerals Daily Need Coverage Score
70%
Crouton
143%
Black gram

Comparison summary

Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 660mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.396g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.