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Peanut vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between peanuts and black gram

  • Peanuts have more vitamin B3, vitamin B1, copper, manganese, and vitamin B5; however, black gram is richer in fiber, iron, magnesium, and vitamin B2.
  • Peanuts cover your daily vitamin B3 needs 66% more than black gram.
  • Black gram has 55 times less saturated fat than peanuts. Peanuts have 6.279g 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 peanuts is 13.

Specific food types used in this comparison are Peanuts, all types, raw and Mungo beans, mature seeds, raw.

Infographic

Peanut 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.
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 CopperCopper +16.6%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +26.7%
Contains more MagnesiumMagnesium +58.9%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +65.3%
Contains more SeleniumSelenium +13.9%
~equal in Zinc ~3.35mg
~equal in Phosphorus ~379mg

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.
Peanut
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B3Vitamin B3 +733.9%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~216µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +2902.4%
Contains more CarbsCarbs +265.7%
Contains more WaterWater +66.2%
Contains more OtherOther +44.2%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +28636.5%
Contains more Poly. FatPolyunsaturated fat +1352.7%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Black gram DV% diff.
Polyunsaturated fat 15.558g 1.071g 97%
Fats 49.24g 1.64g 73%
Vitamin B3 12.066mg 1.447mg 66%
Monounsaturated fat 24.426g 0.085g 61%
Vitamin E 8.33mg 56%
Fiber 8.5g 18.3g 39%
Iron 4.58mg 7.57mg 37%
Vitamin B1 0.64mg 0.273mg 31%
Saturated fat 6.279g 0.114g 28%
Magnesium 168mg 267mg 24%
Copper 1.144mg 0.981mg 18%
Manganese 1.934mg 1.527mg 18%
Vitamin B5 1.767mg 0.906mg 17%
Carbs 16.13g 58.99g 14%
Calories 567kcal 341kcal 11%
Choline 52.5mg 10%
Vitamin B2 0.135mg 0.254mg 9%
Potassium 705mg 983mg 8%
Folate 240µg 216µg 6%
Vitamin B6 0.348mg 0.281mg 5%
Calcium 92mg 138mg 5%
Selenium 7.2µg 8.2µg 2%
Protein 25.8g 25.21g 1%
Zinc 3.27mg 3.35mg 1%
Sodium 18mg 38mg 1%
Net carbs 7.63g 40.69g N/A
Sugar 4.72g N/A
Phosphorus 376mg 379mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.25mg 0.263mg 0%
Threonine 0.883mg 0.875mg 0%
Isoleucine 0.907mg 1.287mg 0%
Leucine 1.672mg 2.089mg 0%
Lysine 0.926mg 1.674mg 0%
Methionine 0.317mg 0.367mg 0%
Phenylalanine 1.377mg 1.473mg 0%
Valine 1.082mg 1.416mg 0%
Histidine 0.652mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Peanut
34%
Black gram
Minerals Daily Need Coverage Score
131%
Peanut
143%
Black gram

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 6.165g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.3)
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)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.