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  6. Orange vs. Black gram

Orange vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between oranges and black gram

  • Oranges have more vitamin C, while black gram has more copper, iron, manganese, fiber, magnesium, phosphorus, folate, zinc, and potassium.
  • Black gram covers your daily need for copper, 104% more than oranges.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Mungo beans, mature seeds, raw.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +2570%
Contains more CalciumCalcium +245%
Contains more PotassiumPotassium +443.1%
Contains more IronIron +7470%
Contains more CopperCopper +2080%
Contains more ZincZinc +4685.7%
Contains more PhosphorusPhosphorus +2607.1%
Contains more ManganeseManganese +6008%
Contains more SeleniumSelenium +1540%

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.
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +1000%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +213.8%
Contains more Vitamin B2Vitamin B2 +535%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B5Vitamin B5 +262.4%
Contains more Vitamin B6Vitamin B6 +368.3%
Contains more FolateFolate +620%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Black gram DV% diff.
Copper 0.045mg 0.981mg 104%
Iron 0.1mg 7.57mg 93%
Manganese 0.025mg 1.527mg 65%
Fiber 2.4g 18.3g 64%
Magnesium 10mg 267mg 61%
Vitamin C 53.2mg 0mg 59%
Phosphorus 14mg 379mg 52%
Protein 0.94g 25.21g 49%
Folate 30µg 216µg 47%
Zinc 0.07mg 3.35mg 30%
Potassium 181mg 983mg 24%
Vitamin B6 0.06mg 0.281mg 17%
Carbs 11.75g 58.99g 16%
Vitamin B2 0.04mg 0.254mg 16%
Vitamin B1 0.087mg 0.273mg 16%
Calories 47kcal 341kcal 15%
Selenium 0.5µg 8.2µg 14%
Vitamin B5 0.25mg 0.906mg 13%
Calcium 40mg 138mg 10%
Polyunsaturated fat 0.025g 1.071g 7%
Vitamin B3 0.282mg 1.447mg 7%
Sodium 0mg 38mg 2%
Fats 0.12g 1.64g 2%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Vitamin A 11µg 1µg 1%
Net carbs 9.35g 40.69g N/A
Sugar 9.35g N/A
Saturated fat 0.015g 0.114g 0%
Monounsaturated fat 0.023g 0.085g 0%
Tryptophan 0.009mg 0.263mg 0%
Threonine 0.015mg 0.875mg 0%
Isoleucine 0.025mg 1.287mg 0%
Leucine 0.023mg 2.089mg 0%
Lysine 0.047mg 1.674mg 0%
Methionine 0.02mg 0.367mg 0%
Phenylalanine 0.031mg 1.473mg 0%
Valine 0.04mg 1.416mg 0%
Histidine 0.018mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 WaterWater +703.2%
Contains more ProteinProtein +2581.9%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +402%
Contains more OtherOther +663.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +269.6%
Contains more Poly. FatPolyunsaturated fat +4184%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.