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Spread vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between spread and black gram?

  • Spread is richer in vitamin B12, yet black gram is richer in copper, iron, fiber, manganese, magnesium, folate, and phosphorus.
  • Black gram's daily need coverage for copper is 95% higher.
  • Black gram contains less saturated fat.
  • Spread has a lower glycemic index than black gram.

We used Sandwich spread, pork, beef and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +18.3%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +793.6%
Contains more IronIron +858.2%
Contains more CopperCopper +654.6%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +542.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +5773.1%

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.
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +2500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more FolateFolate +10700%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +957.3%
Contains more WaterWater +458.1%
Contains more ProteinProtein +229.1%
Contains more CarbsCarbs +394.1%
Contains more OtherOther +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +8822.4%
Contains more Poly. FatPolyunsaturated fat +139.5%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Black gram DV% diff.
Copper 0.13mg 0.981mg 95%
Iron 0.79mg 7.57mg 85%
Fiber 0.2g 18.3g 72%
Manganese 0.026mg 1.527mg 65%
Magnesium 8mg 267mg 62%
Folate 2µg 216µg 54%
Vitamin B12 1.12µg 0µg 47%
Phosphorus 59mg 379mg 46%
Sodium 1013mg 38mg 42%
Protein 7.66g 25.21g 35%
Saturated fat 5.977g 0.114g 27%
Potassium 110mg 983mg 26%
Fats 17.34g 1.64g 24%
Zinc 1.02mg 3.35mg 21%
Monounsaturated fat 7.584g 0.085g 19%
Carbs 11.94g 58.99g 16%
Cholesterol 38mg 0mg 13%
Calcium 12mg 138mg 13%
Vitamin B6 0.12mg 0.281mg 12%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B5 0.43mg 0.906mg 10%
Polyunsaturated fat 2.565g 1.071g 10%
Vitamin B2 0.134mg 0.254mg 9%
Vitamin B1 0.172mg 0.273mg 8%
Calories 235kcal 341kcal 5%
Selenium 9.7µg 8.2µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 1µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B3 1.73mg 1.447mg 2%
Vitamin K 1.6µg 1%
Net carbs 11.74g 40.69g N/A
Tryptophan 0.082mg 0.263mg 0%
Threonine 0.334mg 0.875mg 0%
Isoleucine 0.334mg 1.287mg 0%
Leucine 0.6mg 2.089mg 0%
Lysine 0.663mg 1.674mg 0%
Methionine 0.196mg 0.367mg 0%
Phenylalanine 0.301mg 1.473mg 0%
Valine 0.356mg 1.416mg 0%
Histidine 0.279mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread 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
30%
Spread
34%
Black gram
Minerals Daily Need Coverage Score
33%
Spread
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 43)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 38mg)
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 - 975mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 5.863g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.