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  6. Sweet potato vs. Black gram

Sweet potato vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between sweet potato and black gram

  • Sweet potato has more vitamin A; however, black gram is richer in copper, iron, fiber, magnesium, manganese, folate, phosphorus, zinc, and potassium.
  • Sweet potato covers your daily vitamin A needs 283% more than black gram.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of black gram is 43.

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +968%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1141%
Contains more CopperCopper +549.7%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +706.4%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +491.9%
Contains more SeleniumSelenium +1266.7%

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +316.4%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more FolateFolate +1863.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Black gram DV% diff.
Copper 0.151mg 0.981mg 92%
Iron 0.61mg 7.57mg 87%
Vitamin A 709µg 1µg 79%
Fiber 3g 18.3g 61%
Magnesium 25mg 267mg 58%
Manganese 0.258mg 1.527mg 55%
Folate 11µg 216µg 51%
Phosphorus 47mg 379mg 47%
Protein 1.57g 25.21g 47%
Zinc 0.3mg 3.35mg 28%
Potassium 337mg 983mg 19%
Vitamin B1 0.078mg 0.273mg 16%
Vitamin B2 0.061mg 0.254mg 15%
Selenium 0.6µg 8.2µg 14%
Calories 86kcal 341kcal 13%
Carbs 20.12g 58.99g 13%
Calcium 30mg 138mg 11%
Polyunsaturated fat 0.014g 1.071g 7%
Vitamin B6 0.209mg 0.281mg 6%
Vitamin B3 0.557mg 1.447mg 6%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Fats 0.05g 1.64g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin B5 0.8mg 0.906mg 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Sodium 55mg 38mg 1%
Net carbs 17.12g 40.69g N/A
Sugar 4.18g N/A
Saturated fat 0.018g 0.114g 0%
Monounsaturated fat 0.001g 0.085g 0%
Tryptophan 0.031mg 0.263mg 0%
Threonine 0.083mg 0.875mg 0%
Isoleucine 0.055mg 1.287mg 0%
Leucine 0.092mg 2.089mg 0%
Lysine 0.066mg 1.674mg 0%
Methionine 0.029mg 0.367mg 0%
Phenylalanine 0.089mg 1.473mg 0%
Valine 0.086mg 1.416mg 0%
Histidine 0.031mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +615.6%
Contains more ProteinProtein +1505.7%
Contains more FatsFats +3180%
Contains more CarbsCarbs +193.2%
Contains more OtherOther +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -84.2%
Contains more Mono. FatMonounsaturated fat +8400%
Contains more Poly. FatPolyunsaturated fat +7550%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.