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Roe vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between roe and black gram

  • Roe has more vitamin B12, selenium, and vitamin B2; however, black gram is richer in copper, iron, fiber, manganese, magnesium, and folate.
  • Roe covers your daily vitamin B12 needs 481% more than black gram.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of roe is 27.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Mungo beans, mature seeds, raw.

Infographic

Roe 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.
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 PhosphorusPhosphorus +35.9%
Contains more SeleniumSelenium +530.5%
Contains more MagnesiumMagnesium +926.9%
Contains more CalciumCalcium +392.9%
Contains more PotassiumPotassium +247.3%
Contains more IronIron +883.1%
Contains more CopperCopper +666.4%
Contains more ZincZinc +161.7%
Contains less SodiumSodium -67.5%
Contains more ManganeseManganese +11646.2%

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.
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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 +9000%
Contains more Vitamin B2Vitamin B2 +273.6%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more FolateFolate +134.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.273mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +13.5%
Contains more FatsFats +401.8%
Contains more WaterWater +442.9%
Contains more CarbsCarbs +2972.4%
Contains more OtherOther +29.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +2404.7%
Contains more Poly. FatPolyunsaturated fat +217.8%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Black gram DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Copper 0.128mg 0.981mg 95%
Iron 0.77mg 7.57mg 85%
Selenium 51.7µg 8.2µg 79%
Fiber 0g 18.3g 73%
Manganese 0.013mg 1.527mg 66%
Magnesium 26mg 267mg 57%
Vitamin B2 0.949mg 0.254mg 53%
Folate 92µg 216µg 31%
Potassium 283mg 983mg 21%
Carbs 1.92g 58.99g 19%
Zinc 1.28mg 3.35mg 19%
Phosphorus 515mg 379mg 19%
Vitamin C 16.4mg 0mg 18%
Polyunsaturated fat 3.404g 1.071g 16%
Calcium 28mg 138mg 11%
Vitamin A 91µg 1µg 10%
Fats 8.23g 1.64g 10%
Saturated fat 1.866g 0.114g 8%
Vitamin B6 0.185mg 0.281mg 7%
Calories 204kcal 341kcal 7%
Protein 28.62g 25.21g 7%
Vitamin B5 1.154mg 0.906mg 5%
Vitamin B3 2.192mg 1.447mg 5%
Monounsaturated fat 2.129g 0.085g 5%
Sodium 117mg 38mg 3%
Net carbs 1.92g 40.69g N/A
Vitamin B1 0.277mg 0.273mg 0%
Tryptophan 0.375mg 0.263mg 0%
Threonine 1.305mg 0.875mg 0%
Isoleucine 1.465mg 1.287mg 0%
Leucine 2.509mg 2.089mg 0%
Lysine 2.179mg 1.674mg 0%
Methionine 0.71mg 0.367mg 0%
Phenylalanine 1.401mg 1.473mg 0%
Valine 1.676mg 1.416mg 0%
Histidine 0.778mg 0.706mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe 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
157%
Roe
34%
Black gram
Minerals Daily Need Coverage Score
68%
Roe
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.752g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $98.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.