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  6. Dates vs. Black gram

Dates vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between dates and black gram

  • The amount of copper, iron, manganese, magnesium, folate, phosphorus, fiber, zinc, vitamin B1, and vitamin B2 in black gram is higher than in dates.
  • Black gram covers your daily copper needs 86% more than dates.

Specific food types used in this comparison are Dates, deglet noor and Mungo beans, mature seeds, raw.

Infographic

Dates 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.
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 -94.7%
Contains more MagnesiumMagnesium +520.9%
Contains more CalciumCalcium +253.8%
Contains more PotassiumPotassium +49.8%
Contains more IronIron +642.2%
Contains more CopperCopper +376.2%
Contains more ZincZinc +1055.2%
Contains more PhosphorusPhosphorus +511.3%
Contains more ManganeseManganese +482.8%
Contains more SeleniumSelenium +173.3%

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.
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +284.8%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +1036.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Black gram DV% diff.
Copper 0.206mg 0.981mg 86%
Iron 1.02mg 7.57mg 82%
Manganese 0.262mg 1.527mg 55%
Magnesium 43mg 267mg 53%
Folate 19µg 216µg 49%
Protein 2.45g 25.21g 46%
Phosphorus 62mg 379mg 45%
Fiber 8g 18.3g 41%
Zinc 0.29mg 3.35mg 28%
Fructose 19.56g 24%
Vitamin B1 0.052mg 0.273mg 18%
Vitamin B2 0.066mg 0.254mg 14%
Calcium 39mg 138mg 10%
Potassium 656mg 983mg 10%
Vitamin B6 0.165mg 0.281mg 9%
Selenium 3µg 8.2µg 9%
Polyunsaturated fat 0.019g 1.071g 7%
Vitamin B5 0.589mg 0.906mg 6%
Carbs 75.03g 58.99g 5%
Calories 282kcal 341kcal 3%
Vitamin K 2.7µg 2%
Fats 0.39g 1.64g 2%
Sodium 2mg 38mg 2%
Vitamin B3 1.274mg 1.447mg 1%
Choline 6.3mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 40.69g N/A
Sugar 63.35g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0.114g 0%
Monounsaturated fat 0.036g 0.085g 0%
Tryptophan 0.012mg 0.263mg 0%
Threonine 0.043mg 0.875mg 0%
Isoleucine 0.049mg 1.287mg 0%
Leucine 0.084mg 2.089mg 0%
Lysine 0.066mg 1.674mg 0%
Methionine 0.022mg 0.367mg 0%
Phenylalanine 0.05mg 1.473mg 0%
Valine 0.071mg 1.416mg 0%
Histidine 0.032mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +27.2%
Contains more WaterWater +90.1%
Contains more ProteinProtein +929%
Contains more FatsFats +320.5%
Contains more OtherOther +110%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +136.1%
Contains more Poly. FatPolyunsaturated fat +5536.8%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.