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  6. Feta vs. Black gram

Feta vs. Black gram — In-Depth Nutrition Comparison

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Important differences between feta and black gram

  • Feta has more vitamin B12 and vitamin B2; however, black gram has more copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram's daily need coverage for copper is 105% more.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than feta.

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

Infographic

Feta 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +257.2%
Contains more SeleniumSelenium +82.9%
Contains more MagnesiumMagnesium +1305.3%
Contains more PotassiumPotassium +1485.5%
Contains more IronIron +1064.6%
Contains more CopperCopper +2965.6%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +5353.6%

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.
Feta
Feta
8
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +12400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +232.3%
Contains more Vitamin B6Vitamin B6 +50.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more FolateFolate +575%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.906mg

All nutrients comparison - raw data values

Nutrient Feta Black gram DV% diff.
Copper 0.032mg 0.981mg 105%
Iron 0.65mg 7.57mg 87%
Fiber 0g 18.3g 73%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.114g 67%
Manganese 0.028mg 1.527mg 65%
Magnesium 19mg 267mg 59%
Folate 32µg 216µg 46%
Vitamin B2 0.844mg 0.254mg 45%
Sodium 917mg 38mg 38%
Calcium 493mg 138mg 36%
Fats 21.28g 1.64g 30%
Cholesterol 89mg 0mg 30%
Potassium 62mg 983mg 27%
Protein 14.21g 25.21g 22%
Carbs 4.09g 58.99g 18%
Vitamin A 125µg 1µg 14%
Selenium 15µg 8.2µg 12%
Vitamin B6 0.424mg 0.281mg 11%
Monounsaturated fat 4.623g 0.085g 11%
Vitamin B1 0.154mg 0.273mg 10%
Phosphorus 337mg 379mg 6%
Calories 264kcal 341kcal 4%
Zinc 2.88mg 3.35mg 4%
Polyunsaturated fat 0.591g 1.071g 3%
Choline 15.4mg 3%
Vitamin B3 0.991mg 1.447mg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 1%
Vitamin B5 0.967mg 0.906mg 1%
Net carbs 4.09g 40.69g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.263mg 0%
Threonine 0.637mg 0.875mg 0%
Isoleucine 0.803mg 1.287mg 0%
Leucine 1.395mg 2.089mg 0%
Lysine 1.219mg 1.674mg 0%
Methionine 0.368mg 0.367mg 0%
Phenylalanine 0.675mg 1.473mg 0%
Valine 1.065mg 1.416mg 0%
Histidine 0.397mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1197.6%
Contains more WaterWater +411.3%
Contains more OtherOther +54.8%
Contains more ProteinProtein +77.4%
Contains more CarbsCarbs +1342.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +5338.8%
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +81.2%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.