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Gratin vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between gratin and black gram?

  • Gratin has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, and vitamin B1 than black gram.
  • Black gram's daily need coverage for copper is 91% higher.
  • Gratin has 42 times more saturated fat than black gram. Gratin has 4.733g of saturated fat, while black gram has 0.114g.

We used Potatoes, au gratin, home-prepared from recipe using butter and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Gratin 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.
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 MagnesiumMagnesium +1235%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +1082.8%
Contains more CopperCopper +513.1%
Contains more ZincZinc +385.5%
Contains more PhosphorusPhosphorus +235.4%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +848.4%
Contains more SeleniumSelenium +203.7%

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.
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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 +6300%
Contains more Vitamin B1Vitamin B1 +326.6%
Contains more Vitamin B2Vitamin B2 +119%
Contains more Vitamin B3Vitamin B3 +45.7%
Contains more Vitamin B5Vitamin B5 +134.1%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more FolateFolate +1863.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +362.8%
Contains more WaterWater +585.2%
Contains more ProteinProtein +398.2%
Contains more CarbsCarbs +423.4%
Contains more OtherOther +61.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +2428.2%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +288%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Black gram DV% diff.
Copper 0.16mg 0.981mg 91%
Iron 0.64mg 7.57mg 87%
Fiber 1.8g 18.3g 66%
Manganese 0.161mg 1.527mg 59%
Magnesium 20mg 267mg 59%
Folate 11µg 216µg 51%
Protein 5.06g 25.21g 40%
Phosphorus 113mg 379mg 38%
Zinc 0.69mg 3.35mg 24%
Saturated fat 4.733g 0.114g 21%
Vitamin B1 0.064mg 0.273mg 17%
Sodium 433mg 38mg 17%
Potassium 396mg 983mg 17%
Carbs 11.27g 58.99g 16%
Vitamin B2 0.116mg 0.254mg 11%
Vitamin C 9.9mg 0mg 11%
Vitamin B5 0.387mg 0.906mg 10%
Calories 132kcal 341kcal 10%
Selenium 2.7µg 8.2µg 10%
Fats 7.59g 1.64g 9%
Cholesterol 23mg 0mg 8%
Vitamin B6 0.174mg 0.281mg 8%
Vitamin A 64µg 1µg 7%
Monounsaturated fat 2.149g 0.085g 5%
Polyunsaturated fat 0.276g 1.071g 5%
Vitamin B3 0.993mg 1.447mg 3%
Calcium 119mg 138mg 2%
Net carbs 9.47g 40.69g N/A
Tryptophan 0.07mg 0.263mg 0%
Threonine 0.192mg 0.875mg 0%
Isoleucine 0.284mg 1.287mg 0%
Leucine 0.443mg 2.089mg 0%
Lysine 0.381mg 1.674mg 0%
Methionine 0.117mg 0.367mg 0%
Phenylalanine 0.254mg 1.473mg 0%
Valine 0.325mg 1.416mg 0%
Histidine 0.151mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
14%
Gratin
34%
Black gram
Minerals Daily Need Coverage Score
32%
Gratin
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 43)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 4.619g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.