Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Black gram

Spinach raw vs. Black gram — In-Depth Nutrition Comparison

Compare

Significant differences between spinach raw and black gram

  • Spinach raw has more vitamin A and vitamin C; however, black gram is richer in copper, fiber, iron, phosphorus, magnesium, manganese, zinc, and vitamin B5.
  • Spinach raw covers your daily vitamin A needs 187% more than black gram.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of spinach raw is 32.

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

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 MagnesiumMagnesium +238%
Contains more CalciumCalcium +39.4%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +179.3%
Contains more CopperCopper +654.6%
Contains more ZincZinc +532.1%
Contains more PhosphorusPhosphorus +673.5%
Contains less SodiumSodium -51.9%
Contains more ManganeseManganese +70.2%
Contains more SeleniumSelenium +720%

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +46800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin B5Vitamin B5 +1293.8%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more FolateFolate +11.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Black gram DV% diff.
Vitamin K 482.9µg 402%
Copper 0.13mg 0.981mg 95%
Fiber 2.2g 18.3g 64%
Iron 2.71mg 7.57mg 61%
Vitamin A 469µg 1µg 52%
Phosphorus 49mg 379mg 47%
Magnesium 79mg 267mg 45%
Protein 2.86g 25.21g 45%
Vitamin C 28.1mg 0mg 31%
Manganese 0.897mg 1.527mg 27%
Zinc 0.53mg 3.35mg 26%
Carbs 3.63g 58.99g 18%
Vitamin B5 0.065mg 0.906mg 17%
Calories 23kcal 341kcal 16%
Vitamin B1 0.078mg 0.273mg 16%
Vitamin E 2.03mg 14%
Potassium 558mg 983mg 13%
Selenium 1µg 8.2µg 13%
Vitamin B6 0.195mg 0.281mg 7%
Polyunsaturated fat 0.165g 1.071g 6%
Folate 194µg 216µg 6%
Vitamin B2 0.189mg 0.254mg 5%
Vitamin B3 0.724mg 1.447mg 5%
Calcium 99mg 138mg 4%
Choline 19.3mg 4%
Sodium 79mg 38mg 2%
Fats 0.39g 1.64g 2%
Net carbs 1.43g 40.69g N/A
Sugar 0.42g N/A
Saturated fat 0.063g 0.114g 0%
Monounsaturated fat 0.01g 0.085g 0%
Tryptophan 0.039mg 0.263mg 0%
Threonine 0.122mg 0.875mg 0%
Isoleucine 0.147mg 1.287mg 0%
Leucine 0.223mg 2.089mg 0%
Lysine 0.174mg 1.674mg 0%
Methionine 0.053mg 0.367mg 0%
Phenylalanine 0.129mg 1.473mg 0%
Valine 0.161mg 1.416mg 0%
Histidine 0.064mg 0.706mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +746.3%
Contains more ProteinProtein +781.5%
Contains more FatsFats +320.5%
Contains more CarbsCarbs +1525.1%
Contains more OtherOther +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -44.7%
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +549.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.