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Pork vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between pork and black gram

  • Pork has more selenium, vitamin B1, and vitamin B12; however, black gram is higher in copper, iron, fiber, manganese, magnesium, and folate.
  • Black gram covers your daily copper needs 101% more than pork.
  • Black gram has less cholesterol.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Mungo beans, mature seeds, raw.

Infographic

Pork 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.
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 SeleniumSelenium +452.4%
Contains more MagnesiumMagnesium +853.6%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +132.4%
Contains more IronIron +770.1%
Contains more CopperCopper +1243.8%
Contains more ZincZinc +40.2%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -38.7%
Contains more ManganeseManganese +16866.7%

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.
Pork
10
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +248.1%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more FolateFolate +4220%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +748.8%
Contains more WaterWater +435.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.5%
~equal in Protein ~25.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +7182.4%
Contains more Poly. FatPolyunsaturated fat +12%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Black gram DV% diff.
Copper 0.073mg 0.981mg 101%
Iron 0.87mg 7.57mg 84%
Fiber 0g 18.3g 73%
Selenium 45.3µg 8.2µg 67%
Manganese 0.009mg 1.527mg 66%
Magnesium 28mg 267mg 57%
Folate 5µg 216µg 53%
Vitamin B1 0.877mg 0.273mg 50%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.114g 23%
Vitamin B3 5.037mg 1.447mg 22%
Carbs 0g 58.99g 20%
Phosphorus 246mg 379mg 19%
Fats 13.92g 1.64g 19%
Choline 93.9mg 17%
Potassium 423mg 983mg 16%
Monounsaturated fat 6.19g 0.085g 15%
Vitamin B6 0.464mg 0.281mg 14%
Calcium 19mg 138mg 12%
Zinc 2.39mg 3.35mg 9%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Calories 242kcal 341kcal 5%
Vitamin B2 0.321mg 0.254mg 5%
Vitamin B5 0.698mg 0.906mg 4%
Protein 27.32g 25.21g 4%
Vitamin E 0.29mg 2%
Sodium 62mg 38mg 1%
Vitamin C 0.6mg 0mg 1%
Polyunsaturated fat 1.2g 1.071g 1%
Net carbs 0g 40.69g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.338mg 0.263mg 0%
Threonine 1.234mg 0.875mg 0%
Isoleucine 1.26mg 1.287mg 0%
Leucine 2.177mg 2.089mg 0%
Lysine 2.446mg 1.674mg 0%
Methionine 0.712mg 0.367mg 0%
Phenylalanine 1.086mg 1.473mg 0%
Valine 1.473mg 1.416mg 0%
Histidine 1.067mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
54%
Pork
34%
Black gram
Minerals Daily Need Coverage Score
55%
Pork
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 43)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.7)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 80mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 5.116g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.