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Fontina vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between fontina and black gram

  • Fontina has more vitamin B12 and calcium, while black gram has more copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram covers your daily need for copper, 106% more than fontina.
  • The amount of cholesterol in black gram is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Cheese, fontina and Mungo beans, mature seeds, raw.

Infographic

Fontina vs Black gram infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +298.6%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +1807.1%
Contains more PotassiumPotassium +1435.9%
Contains more IronIron +3191.3%
Contains more CopperCopper +3824%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +10807.1%
~equal in Zinc ~3.35mg
~equal in Phosphorus ~379mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +26000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +864.7%
Contains more Vitamin B5Vitamin B5 +111.2%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more FolateFolate +3500%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1798.8%
Contains more WaterWater +251.1%
Contains more OtherOther +12.8%
Contains more CarbsCarbs +3705.8%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +10120%
Contains more Poly. FatPolyunsaturated fat +54.4%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Black gram DV% diff.
Copper 0.025mg 0.981mg 106%
Iron 0.23mg 7.57mg 92%
Saturated fat 19.196g 0.114g 87%
Fiber 0g 18.3g 73%
Vitamin B12 1.68µg 0µg 70%
Manganese 0.014mg 1.527mg 66%
Magnesium 14mg 267mg 60%
Folate 6µg 216µg 53%
Fats 31.14g 1.64g 45%
Calcium 550mg 138mg 41%
Cholesterol 116mg 0mg 39%
Sodium 800mg 38mg 33%
Vitamin A 261µg 1µg 29%
Potassium 64mg 983mg 27%
Monounsaturated fat 8.687g 0.085g 22%
Vitamin B1 0.021mg 0.273mg 21%
Carbs 1.55g 58.99g 19%
Vitamin B6 0.083mg 0.281mg 15%
Selenium 14.5µg 8.2µg 11%
Vitamin B5 0.429mg 0.906mg 10%
Vitamin B3 0.15mg 1.447mg 8%
Phosphorus 346mg 379mg 5%
Polyunsaturated fat 1.654g 1.071g 4%
Vitamin B2 0.204mg 0.254mg 4%
Choline 15.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Calories 389kcal 341kcal 2%
Vitamin K 2.6µg 2%
Vitamin E 0.27mg 2%
Protein 25.6g 25.21g 1%
Zinc 3.5mg 3.35mg 1%
Net carbs 1.55g 40.69g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.263mg 0%
Threonine 0.935mg 0.875mg 0%
Isoleucine 1.384mg 1.287mg 0%
Leucine 2.664mg 2.089mg 0%
Lysine 2.328mg 1.674mg 0%
Methionine 0.706mg 0.367mg 0%
Phenylalanine 1.497mg 1.473mg 0%
Valine 1.926mg 1.416mg 0%
Histidine 0.959mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
34%
Black gram
Minerals Daily Need Coverage Score
63%
Fontina
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 16)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 762mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 19.082g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.