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  6. Peanut butter vs. Black gram

Peanut butter vs. Black gram — In-Depth Nutrition Comparison

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Differences between Peanut butter and Black gram

  • Peanut butter has more Vitamin B3, and Vitamin B6, while Black gram has more Iron, Copper, Fiber, Folate, Magnesium, Potassium, and Vitamin B1.
  • Peanut butter's daily need coverage for Vitamin B3 is 73% higher.
  • Black gram contains 91 times less Saturated Fat than Peanut butter. Peanut butter contains 10.325g of Saturated Fat, while Black gram contains 0.114g.

The food types used in this comparison are Peanut butter, smooth style, without salt and Mungo beans, mature seeds, raw.

Infographic

Peanut butter 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 butter
Peanut butter
2
:
8
Black gram
Black gram
Contains less Sodium -55.3%
Contains more Calcium +181.6%
Contains more Iron +335.1%
Contains more Magnesium +58.9%
Contains more Phosphorus +13.1%
Contains more Potassium +76.2%
Contains more Zinc +33.5%
Contains more Copper +132.5%
Contains more Selenium +100%
Equal in Manganese - 1.527
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
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 -55.3%
Contains more Calcium +181.6%
Contains more Iron +335.1%
Contains more Magnesium +58.9%
Contains more Phosphorus +13.1%
Contains more Potassium +76.2%
Contains more Zinc +33.5%
Contains more Copper +132.5%
Contains more Selenium +100%
Equal in Manganese - 1.527

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 butter
Peanut butter
5
:
4
Black gram
Black gram
Contains more Vitamin B3 +806.2%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +56.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +32.3%
Contains more Folate +148.3%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 B3 +806.2%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +56.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +32.3%
Contains more Folate +148.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
4
Black gram
Black gram
Contains more Fats +3031.7%
Contains more Protein +13.5%
Contains more Carbs +164.4%
Contains more Water +778%
Contains more Other +16.3%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +3031.7%
Contains more Protein +13.5%
Contains more Carbs +164.4%
Contains more Water +778%
Contains more Other +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +30418.8%
Contains more Polyunsaturated fat +1070.4%
Contains less Saturated Fat -98.9%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 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 +30418.8%
Contains more Polyunsaturated fat +1070.4%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Black gram Opinion
Net carbs 17.31g 40.69g Black gram
Protein 22.21g 25.21g Black gram
Fats 51.36g 1.64g Peanut butter
Carbs 22.31g 58.99g Black gram
Calories 598kcal 341kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Black gram
Fiber 5g 18.3g Black gram
Calcium 49mg 138mg Black gram
Iron 1.74mg 7.57mg Black gram
Magnesium 168mg 267mg Black gram
Phosphorus 335mg 379mg Black gram
Potassium 558mg 983mg Black gram
Sodium 17mg 38mg Peanut butter
Zinc 2.51mg 3.35mg Black gram
Copper 0.422mg 0.981mg Black gram
Manganese 1.665mg 1.527mg Peanut butter
Selenium 4.1µg 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.15mg 0.273mg Black gram
Vitamin B2 0.192mg 0.254mg Black gram
Vitamin B3 13.112mg 1.447mg Peanut butter
Vitamin B5 1.137mg 0.906mg Peanut butter
Vitamin B6 0.441mg 0.281mg Peanut butter
Folate 87µg 216µg Black gram
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.263mg Black gram
Threonine 0.525mg 0.875mg Black gram
Isoleucine 0.616mg 1.287mg Black gram
Leucine 1.546mg 2.089mg Black gram
Lysine 0.681mg 1.674mg Black gram
Methionine 0.265mg 0.367mg Black gram
Phenylalanine 1.202mg 1.473mg Black gram
Valine 0.782mg 1.416mg Black gram
Histidine 0.557mg 0.706mg Black gram
Trans Fat 0.075g 0g Black gram
Saturated Fat 10.325g 0.114g Black gram
Monounsaturated Fat 25.941g 0.085g Peanut butter
Polyunsaturated fat 12.535g 1.071g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
36%
Black gram
Minerals Daily Need Coverage Score
84%
Peanut butter
143%
Black gram

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 10.211g)
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)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.