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  6. Mixed nuts vs. Black gram

Mixed nuts vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and black gram

  • Mixed nuts have more selenium, vitamin B3, manganese, and phosphorus; however, black gram is richer in iron, fiber, folate, potassium, and magnesium.
  • Black gram covers your daily iron needs 62% more than mixed nuts.
  • Black gram has 76 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while black gram has 0.114g.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Mungo beans, mature seeds, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +313.4%
Contains more MagnesiumMagnesium +16.6%
Contains more CalciumCalcium +17.9%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +190%
~equal in Copper ~0.981mg
~equal in Zinc ~3.35mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +432.8%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more FolateFolate +160.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Black gram DV% diff.
Polyunsaturated fat 14.612g 1.071g 90%
Fats 53.95g 1.64g 80%
Monounsaturated fat 28.488g 0.085g 71%
Iron 2.61mg 7.57mg 62%
Vitamin E 7.82mg 52%
Selenium 33.9µg 8.2µg 47%
Fiber 7g 18.3g 45%
Vitamin B3 7.709mg 1.447mg 39%
Saturated fat 8.711g 0.114g 39%
Folate 83µg 216µg 33%
Manganese 2.04mg 1.527mg 22%
Calories 607kcal 341kcal 13%
Carbs 21.05g 58.99g 13%
Phosphorus 456mg 379mg 11%
Potassium 632mg 983mg 10%
Protein 20.04g 25.21g 10%
Choline 52mg 9%
Magnesium 229mg 267mg 9%
Copper 0.907mg 0.981mg 8%
Vitamin B1 0.189mg 0.273mg 7%
Vitamin B5 1.14mg 0.906mg 5%
Vitamin B6 0.352mg 0.281mg 5%
Vitamin K 5.7µg 5%
Vitamin B2 0.196mg 0.254mg 4%
Starch 4.2g 2%
Calcium 117mg 138mg 2%
Vitamin C 0.5mg 0mg 1%
Sodium 5mg 38mg 1%
Net carbs 14.05g 40.69g N/A
Sugar 4.15g N/A
Zinc 3.36mg 3.35mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.263mg 0%
Threonine 0.703mg 0.875mg 0%
Isoleucine 0.826mg 1.287mg 0%
Leucine 1.656mg 2.089mg 0%
Lysine 0.782mg 1.674mg 0%
Methionine 0.283mg 0.367mg 0%
Phenylalanine 1.182mg 1.473mg 0%
Valine 1.001mg 1.416mg 0%
Histidine 0.572mg 0.706mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +3189.6%
Contains more ProteinProtein +25.8%
Contains more CarbsCarbs +180.2%
Contains more WaterWater +419.2%
Contains more OtherOther +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +33415.3%
Contains more Poly. FatPolyunsaturated fat +1264.3%
Contains less Sat. FatSaturated fat -98.7%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.