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  6. Goat cheese vs. Black gram

Goat cheese vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between goat cheese and black gram

  • Goat cheese has more vitamin B2 and vitamin A; however, black gram is richer in iron, fiber, manganese, magnesium, folate, and copper.
  • Goat cheese covers your daily saturated fat needs 103% more than black gram.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Cheese, goat, semisoft type and Mungo beans, mature seeds, raw.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +115.9%
Contains more MagnesiumMagnesium +820.7%
Contains more PotassiumPotassium +522.2%
Contains more IronIron +367.3%
Contains more CopperCopper +73.9%
Contains more ZincZinc +407.6%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +1541.9%
Contains more SeleniumSelenium +115.8%
~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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +40600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +166.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +279.2%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +376.8%
Contains more Vitamin B6Vitamin B6 +368.3%
Contains more FolateFolate +10700%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Black gram DV% diff.
Saturated fat 20.639g 0.114g 93%
Iron 1.62mg 7.57mg 74%
Fiber 0g 18.3g 73%
Manganese 0.093mg 1.527mg 62%
Magnesium 29mg 267mg 57%
Folate 2µg 216µg 54%
Copper 0.564mg 0.981mg 46%
Vitamin A 407µg 1µg 45%
Fats 29.84g 1.64g 43%
Vitamin B2 0.676mg 0.254mg 32%
Cholesterol 79mg 0mg 26%
Zinc 0.66mg 3.35mg 24%
Potassium 158mg 983mg 24%
Carbs 0.12g 58.99g 20%
Vitamin B1 0.072mg 0.273mg 17%
Vitamin B6 0.06mg 0.281mg 17%
Monounsaturated fat 6.808g 0.085g 17%
Sodium 415mg 38mg 16%
Calcium 298mg 138mg 16%
Vitamin B5 0.19mg 0.906mg 14%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 8.2µg 8%
Protein 21.58g 25.21g 7%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin B3 1.148mg 1.447mg 2%
Polyunsaturated fat 0.709g 1.071g 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Calories 364kcal 341kcal 1%
Phosphorus 375mg 379mg 1%
Net carbs 0.12g 40.69g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.263mg 0%
Threonine 0.805mg 0.875mg 0%
Isoleucine 0.893mg 1.287mg 0%
Leucine 1.861mg 2.089mg 0%
Lysine 1.549mg 1.674mg 0%
Methionine 0.575mg 0.367mg 0%
Phenylalanine 0.859mg 1.473mg 0%
Valine 1.485mg 1.416mg 0%
Histidine 0.589mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1719.5%
Contains more WaterWater +321.5%
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +49058.3%
Contains more OtherOther +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +7909.4%
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +51.1%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.