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  6. Mustard Greens Raw vs. Black gram

Mustard Greens Raw vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens Raw and Black gram

  • Mustard Greens Raw have more Vitamin C, and Vitamin A RAE, while Black gram have more Copper, Iron, Fiber, Magnesium, Folate, Phosphorus, Zinc, and Potassium.
  • Black gram covers your daily need of Copper 91% more than Mustard Greens Raw.

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

Infographic

Mustard Greens Raw 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.
Mustard Greens Raw
Mustard Greens Raw
1
:
9
Black gram
Black gram
Contains less Sodium -47.4%
Contains more Calcium +20%
Contains more Iron +361.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +553.4%
Contains more Potassium +156%
Contains more Zinc +1240%
Contains more Copper +494.5%
Contains more Selenium +811.1%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -47.4%
Contains more Calcium +20%
Contains more Iron +361.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +553.4%
Contains more Potassium +156%
Contains more Zinc +1240%
Contains more Copper +494.5%
Contains more Selenium +811.1%

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.
Mustard Greens Raw
Mustard Greens Raw
4
:
6
Black gram
Black gram
Contains more Vitamin A +13047.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +80.9%
Contains more Vitamin B5 +331.4%
Contains more Vitamin B6 +56.1%
Contains more Folate +1700%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +13047.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +80.9%
Contains more Vitamin B5 +331.4%
Contains more Vitamin B6 +56.1%
Contains more Folate +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
4
Black gram
Black gram
Contains more Water +739.8%
Contains more Protein +781.5%
Contains more Fats +290.5%
Contains more Carbs +1163.2%
Contains more Other +148.9%
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Black gram
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 Water +739.8%
Contains more Protein +781.5%
Contains more Fats +290.5%
Contains more Carbs +1163.2%
Contains more Other +148.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
1
Black gram
Black gram
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +2718.4%
Equal in Monounsaturated Fat - 0.085
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +2718.4%
Equal in Monounsaturated Fat - 0.085

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Black gram Opinion
Net carbs 1.47g 40.69g Black gram
Protein 2.86g 25.21g Black gram
Fats 0.42g 1.64g Black gram
Carbs 4.67g 58.99g Black gram
Calories 27kcal 341kcal Black gram
Sugar 1.32g Black gram
Fiber 3.2g 18.3g Black gram
Calcium 115mg 138mg Black gram
Iron 1.64mg 7.57mg Black gram
Magnesium 32mg 267mg Black gram
Phosphorus 58mg 379mg Black gram
Potassium 384mg 983mg Black gram
Sodium 20mg 38mg Mustard Greens Raw
Zinc 0.25mg 3.35mg Black gram
Copper 0.165mg 0.981mg Black gram
Manganese 1.527mg Black gram
Selenium 0.9µg 8.2µg Black gram
Vitamin A 3024IU 23IU Mustard Greens Raw
Vitamin A RAE 151µg 1µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.273mg Black gram
Vitamin B2 0.11mg 0.254mg Black gram
Vitamin B3 0.8mg 1.447mg Black gram
Vitamin B5 0.21mg 0.906mg Black gram
Vitamin B6 0.18mg 0.281mg Black gram
Folate 12µg 216µg Black gram
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.01g 0.114g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.085g Mustard Greens Raw
Polyunsaturated fat 0.038g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
36%
Black gram
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
143%
Black gram

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.32g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.