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  6. Dried fruit vs. Black gram

Dried fruit vs. Black gram — In-Depth Nutrition Comparison

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A recap on the differences between dried fruit and black gram

  • Dried fruit has more vitamin A; however, black gram is higher in copper, iron, manganese, magnesium, folate, phosphorus, fiber, zinc, and vitamin B1.
  • Dried fruit covers your daily vitamin A needs 72% more than black gram.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Mungo beans, mature seeds, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +18.2%
Contains less SodiumSodium -73.7%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +150.9%
Contains more IronIron +184.6%
Contains more CopperCopper +186%
Contains more ZincZinc +759%
Contains more PhosphorusPhosphorus +433.8%
Contains more ManganeseManganese +549.8%
Contains more SeleniumSelenium +272.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +17900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +243.2%
Contains more Vitamin B5Vitamin B5 +75.6%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more FolateFolate +2060%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Black gram DV% diff.
Copper 0.343mg 0.981mg 71%
Iron 2.66mg 7.57mg 61%
Manganese 0.235mg 1.527mg 56%
Magnesium 32mg 267mg 56%
Folate 10µg 216µg 52%
Protein 3.39g 25.21g 44%
Phosphorus 71mg 379mg 44%
Fiber 7.3g 18.3g 44%
Vitamin E 4.33mg 29%
Zinc 0.39mg 3.35mg 27%
Vitamin B1 0.015mg 0.273mg 22%
Vitamin A 180µg 1µg 20%
Fructose 12.47g 16%
Vitamin B2 0.074mg 0.254mg 14%
Vitamin B6 0.143mg 0.281mg 11%
Selenium 2.2µg 8.2µg 11%
Vitamin B5 0.516mg 0.906mg 8%
Calcium 55mg 138mg 8%
Polyunsaturated fat 0.074g 1.071g 7%
Vitamin B3 2.589mg 1.447mg 7%
Calories 241kcal 341kcal 5%
Potassium 1162mg 983mg 5%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Fats 0.51g 1.64g 2%
Vitamin C 1mg 0mg 1%
Sodium 10mg 38mg 1%
Carbs 62.64g 58.99g 1%
Net carbs 55.34g 40.69g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0.114g 0%
Monounsaturated fat 0.074g 0.085g 0%
Tryptophan 0.016mg 0.263mg 0%
Threonine 0.073mg 0.875mg 0%
Isoleucine 0.063mg 1.287mg 0%
Leucine 0.105mg 2.089mg 0%
Lysine 0.083mg 1.674mg 0%
Methionine 0.015mg 0.367mg 0%
Phenylalanine 0.062mg 1.473mg 0%
Valine 0.078mg 1.416mg 0%
Histidine 0.047mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +186%
Contains more ProteinProtein +643.7%
Contains more FatsFats +221.6%
Contains more OtherOther +30.7%
~equal in Carbs ~58.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -85.1%
Contains more Mono. FatMonounsaturated fat +14.9%
Contains more Poly. FatPolyunsaturated fat +1347.3%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.