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  6. Parmesan vs. Black gram

Parmesan vs. Black gram — In-Depth Nutrition Comparison

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A recap on the differences between parmesan and black gram

  • Parmesan has more calcium and vitamin B12; however, black gram is higher in copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram covers your daily copper needs 105% more than parmesan.
  • Black gram has less saturated fat.

Food varieties used in this article are Cheese, parmesan, grated and Mungo beans, mature seeds, raw.

Infographic

Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 CalciumCalcium +518.1%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +65.4%
Contains more SeleniumSelenium +319.5%
Contains more MagnesiumMagnesium +685.3%
Contains more PotassiumPotassium +446.1%
Contains more IronIron +1444.9%
Contains more CopperCopper +2352.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2050.7%

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 0% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 AVitamin A +26100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B3Vitamin B3 +1708.8%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +246.9%
Contains more FolateFolate +3500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Black gram DV% diff.
Copper 0.04mg 0.981mg 105%
Iron 0.49mg 7.57mg 89%
Sodium 1804mg 38mg 77%
Fiber 0g 18.3g 73%
Calcium 853mg 138mg 72%
Saturated fat 15.371g 0.114g 69%
Manganese 0.071mg 1.527mg 63%
Vitamin B12 1.4µg 0µg 58%
Magnesium 34mg 267mg 55%
Folate 6µg 216µg 53%
Selenium 34.4µg 8.2µg 48%
Fats 27.84g 1.64g 40%
Phosphorus 627mg 379mg 35%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 1µg 29%
Potassium 180mg 983mg 24%
Vitamin B1 0.026mg 0.273mg 21%
Monounsaturated fat 7.13g 0.085g 18%
Carbs 13.91g 58.99g 15%
Vitamin B6 0.081mg 0.281mg 15%
Vitamin B5 0.45mg 0.906mg 9%
Vitamin B3 0.08mg 1.447mg 9%
Zinc 4.2mg 3.35mg 8%
Vitamin B2 0.358mg 0.254mg 8%
Protein 28.42g 25.21g 6%
Calories 420kcal 341kcal 4%
Vitamin E 0.53mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 14.1mg 3%
Vitamin D 21IU 0IU 3%
Polyunsaturated fat 1.386g 1.071g 2%
Vitamin K 1.7µg 1%
Net carbs 13.91g 40.69g N/A
Sugar 0.07g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.263mg 0%
Threonine 1.075mg 0.875mg 0%
Isoleucine 1.455mg 1.287mg 0%
Leucine 2.747mg 2.089mg 0%
Lysine 2.201mg 1.674mg 0%
Methionine 0.751mg 0.367mg 0%
Phenylalanine 1.538mg 1.473mg 0%
Valine 1.865mg 1.416mg 0%
Histidine 0.806mg 0.706mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 ProteinProtein +12.7%
Contains more FatsFats +1597.6%
Contains more WaterWater +109.7%
Contains more OtherOther +113.7%
Contains more CarbsCarbs +324.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 +8288.2%
Contains more Poly. FatPolyunsaturated fat +29.4%
Contains less Sat. FatSaturated fat -99.3%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.