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  6. Lentil vs. Black gram

Lentil vs. Black gram — In-Depth Nutrition Comparison

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The main differences between lentil and black gram

  • Lentil has more folate, iron, copper, vitamin B6, and fiber; however, black gram has more magnesium.
  • Daily need coverage for folate for lentil is 22% higher.
  • Black gram has 3 times less vitamin B6 than lentil. Lentil has 0.178mg of vitamin B6, while black gram has 0.058mg.
  • Black gram has a higher glycemic index than lentil.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Lentil 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.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more PotassiumPotassium +59.7%
Contains more IronIron +90.3%
Contains more CopperCopper +80.6%
Contains more ZincZinc +53%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +12%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +178.9%

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.
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +206.9%
Contains more FolateFolate +92.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin KVitamin K +58.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Lentil Black gram DV% diff.
Folate 181µg 94µg 22%
Iron 3.33mg 1.75mg 20%
Copper 0.251mg 0.139mg 12%
Vitamin B6 0.178mg 0.058mg 9%
Magnesium 36mg 63mg 6%
Fiber 7.9g 6.4g 6%
Vitamin B5 0.638mg 0.433mg 4%
Zinc 1.27mg 0.83mg 4%
Potassium 369mg 231mg 4%
Manganese 0.494mg 0.412mg 4%
Vitamin B3 1.06mg 1.5mg 3%
Phosphorus 180mg 156mg 3%
Protein 9.02g 7.54g 3%
Calcium 19mg 53mg 3%
Vitamin B1 0.169mg 0.15mg 2%
Vitamin K 1.7µg 2.7µg 1%
Choline 32.7mg 29.6mg 1%
Polyunsaturated fat 0.175g 0.359g 1%
Calories 116kcal 105kcal 1%
Carbs 20.13g 18.34g 1%
Selenium 2.8µg 2.5µg 1%
Vitamin C 1.5mg 1mg 1%
Fats 0.38g 0.55g 0%
Net carbs 12.23g 11.94g N/A
Sugar 1.8g 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.11mg 0.15mg 0%
Vitamin B2 0.073mg 0.075mg 0%
Saturated fat 0.053g 0.038g 0%
Monounsaturated fat 0.064g 0.029g 0%
Tryptophan 0.081mg 0.078mg 0%
Threonine 0.323mg 0.262mg 0%
Isoleucine 0.39mg 0.385mg 0%
Leucine 0.654mg 0.625mg 0%
Lysine 0.63mg 0.5mg 0%
Methionine 0.077mg 0.11mg 0%
Phenylalanine 0.445mg 0.44mg 0%
Valine 0.448mg 0.423mg 0%
Histidine 0.254mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +19.6%
Contains more FatsFats +44.7%
Contains more OtherOther +27.7%
~equal in Carbs ~18.34g
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +120.7%
Contains less Sat. FatSaturated fat -28.3%
Contains more Poly. FatPolyunsaturated fat +105.1%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.