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  6. Brazil nut vs. Black gram

Brazil nut vs. Black gram — In-Depth Nutrition Comparison

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Differences between Brazil nut and Black gram

  • Brazil nut has more Selenium, Copper, Phosphorus, Vitamin B1, and Magnesium, while Black gram has more Iron, Folate, Fiber, and Vitamin B2.
  • Brazil nut's daily need coverage for Selenium is 3471% higher.
  • Black gram contains 142 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Black gram contains 0.114g.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Mungo beans, mature seeds, raw.

Infographic

Brazil nut 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.
Brazil nut
Brazil nut
7
:
3
Black gram
Black gram
Contains more Calcium +15.9%
Contains more Magnesium +40.8%
Contains more Phosphorus +91.3%
Contains less Sodium -92.1%
Contains more Zinc +21.2%
Contains more Copper +77.7%
Contains more Selenium +23278%
Contains more Iron +211.5%
Contains more Potassium +49.2%
Contains more Manganese +24.9%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +15.9%
Contains more Magnesium +40.8%
Contains more Phosphorus +91.3%
Contains less Sodium -92.1%
Contains more Zinc +21.2%
Contains more Copper +77.7%
Contains more Selenium +23278%
Contains more Iron +211.5%
Contains more Potassium +49.2%
Contains more Manganese +24.9%

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.
Brazil nut
Brazil nut
4
:
6
Black gram
Black gram
Contains more Vitamin C +∞%
Contains more Vitamin B1 +126%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +625.7%
Contains more Vitamin B3 +390.5%
Contains more Vitamin B5 +392.4%
Contains more Vitamin B6 +178.2%
Contains more Folate +881.8%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 C +∞%
Contains more Vitamin B1 +126%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +625.7%
Contains more Vitamin B3 +390.5%
Contains more Vitamin B5 +392.4%
Contains more Vitamin B6 +178.2%
Contains more Folate +881.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
3
Black gram
Black gram
Contains more Fats +3991.5%
Contains more Protein +76%
Contains more Carbs +402.5%
Contains more Water +215.8%
Equal in Other - 3.36
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 Fats +3991.5%
Contains more Protein +76%
Contains more Carbs +402.5%
Contains more Water +215.8%
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +27992.9%
Contains more Polyunsaturated fat +2178.2%
Contains less Saturated Fat -99.3%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +27992.9%
Contains more Polyunsaturated fat +2178.2%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Black gram Opinion
Net carbs 4.24g 40.69g Black gram
Protein 14.32g 25.21g Black gram
Fats 67.1g 1.64g Brazil nut
Carbs 11.74g 58.99g Black gram
Calories 659kcal 341kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Black gram
Fiber 7.5g 18.3g Black gram
Calcium 160mg 138mg Brazil nut
Iron 2.43mg 7.57mg Black gram
Magnesium 376mg 267mg Brazil nut
Phosphorus 725mg 379mg Brazil nut
Potassium 659mg 983mg Black gram
Sodium 3mg 38mg Brazil nut
Zinc 4.06mg 3.35mg Brazil nut
Copper 1.743mg 0.981mg Brazil nut
Manganese 1.223mg 1.527mg Black gram
Selenium 1917µg 8.2µg Brazil nut
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.273mg Brazil nut
Vitamin B2 0.035mg 0.254mg Black gram
Vitamin B3 0.295mg 1.447mg Black gram
Vitamin B5 0.184mg 0.906mg Black gram
Vitamin B6 0.101mg 0.281mg Black gram
Folate 22µg 216µg Black gram
Tryptophan 0.135mg 0.263mg Black gram
Threonine 0.365mg 0.875mg Black gram
Isoleucine 0.518mg 1.287mg Black gram
Leucine 1.19mg 2.089mg Black gram
Lysine 0.49mg 1.674mg Black gram
Methionine 1.124mg 0.367mg Brazil nut
Phenylalanine 0.639mg 1.473mg Black gram
Valine 0.76mg 1.416mg Black gram
Histidine 0.409mg 0.706mg Black gram
Saturated Fat 16.134g 0.114g Black gram
Monounsaturated Fat 23.879g 0.085g Brazil nut
Polyunsaturated fat 24.399g 1.071g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
28%
Brazil nut
36%
Black gram
Minerals Daily Need Coverage Score
1208%
Brazil nut
143%
Black gram

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 16.02g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.