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Porridge vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between Porridge and Black gram?

  • Porridge has less Copper, Fiber, Manganese, Magnesium, Phosphorus, Folate, Iron, Zinc, Potassium, and Vitamin B6 than Black gram.
  • Black gram's daily need coverage for Copper is 105% higher.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Porridge 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.
Contains less Sodium -84.2%
Contains more Calcium +58.6%
Contains more Iron +102.4%
Contains more Magnesium +5240%
Contains more Phosphorus +2426.7%
Contains more Potassium +6043.8%
Contains more Zinc +2476.9%
Contains more Copper +2352.5%
Contains more Manganese +∞%
Contains more Selenium +192.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -84.2%
Contains more Calcium +58.6%
Contains more Iron +102.4%
Contains more Magnesium +5240%
Contains more Phosphorus +2426.7%
Contains more Potassium +6043.8%
Contains more Zinc +2476.9%
Contains more Copper +2352.5%
Contains more Manganese +∞%
Contains more Selenium +192.9%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +916%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +1176.1%
Contains more Vitamin B6 +2061.5%
Contains more Folate +1700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 A +∞%
Contains more Vitamin B1 +396.4%
Contains more Vitamin B2 +916%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +1176.1%
Contains more Vitamin B6 +2061.5%
Contains more Folate +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +711.2%
Contains more Protein +1650.7%
Contains more Fats +681%
Contains more Carbs +460.7%
Contains more Other +1427.3%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 Water +711.2%
Contains more Protein +1650.7%
Contains more Fats +681%
Contains more Carbs +460.7%
Contains more Other +1427.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +203.6%
Contains more Polyunsaturated fat +839.5%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +203.6%
Contains more Polyunsaturated fat +839.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Black gram Opinion
Net carbs 10.02g 40.69g Black gram
Protein 1.44g 25.21g Black gram
Fats 0.21g 1.64g Black gram
Carbs 10.52g 58.99g Black gram
Calories 50kcal 341kcal Black gram
Sugar 0.03g Black gram
Fiber 0.5g 18.3g Black gram
Calcium 87mg 138mg Black gram
Iron 3.74mg 7.57mg Black gram
Magnesium 5mg 267mg Black gram
Phosphorus 15mg 379mg Black gram
Potassium 16mg 983mg Black gram
Sodium 6mg 38mg Porridge
Zinc 0.13mg 3.35mg Black gram
Copper 0.04mg 0.981mg Black gram
Manganese 0mg 1.527mg Black gram
Selenium 2.8µg 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.02mg Porridge
Vitamin B1 0.055mg 0.273mg Black gram
Vitamin B2 0.025mg 0.254mg Black gram
Vitamin B3 0.52mg 1.447mg Black gram
Vitamin B5 0.071mg 0.906mg Black gram
Vitamin B6 0.013mg 0.281mg Black gram
Folate 12µg 216µg Black gram
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg 0.263mg Black gram
Threonine 0.045mg 0.875mg Black gram
Isoleucine 0.063mg 1.287mg Black gram
Leucine 0.11mg 2.089mg Black gram
Lysine 0.037mg 1.674mg Black gram
Methionine 0.027mg 0.367mg Black gram
Phenylalanine 0.078mg 1.473mg Black gram
Valine 0.07mg 1.416mg Black gram
Histidine 0.033mg 0.706mg Black gram
Saturated Fat 0.033g 0.114g Porridge
Monounsaturated Fat 0.028g 0.085g Black gram
Polyunsaturated fat 0.114g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
36%
Black gram
Minerals Daily Need Coverage Score
21%
Porridge
143%
Black gram

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.