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  6. Turmeric vs. Black gram

Turmeric vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between turmeric and black gram?

  • Turmeric is richer in manganese, iron, copper, potassium, and fiber, yet black gram is richer in folate, vitamin B1, magnesium, vitamin B6, and phosphorus.
  • Turmeric's daily need coverage for manganese is 794% higher.
  • Turmeric has 7 times more iron than black gram. Turmeric has 55mg of iron, while black gram has 7.57mg.
  • Turmeric has a lower glycemic index than black gram.

We used Spices, turmeric, ground and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 CalciumCalcium +21.7%
Contains more PotassiumPotassium +111.6%
Contains more IronIron +626.6%
Contains more CopperCopper +32.5%
Contains more ZincZinc +34.3%
Contains less SodiumSodium -28.9%
Contains more ManganeseManganese +1196.7%
Contains more MagnesiumMagnesium +28.4%
Contains more PhosphorusPhosphorus +26.8%
Contains more SeleniumSelenium +32.3%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +370.7%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin B5Vitamin B5 +67.2%
Contains more Vitamin B6Vitamin B6 +162.6%
Contains more FolateFolate +980%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.447mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Black gram DV% diff.
Manganese 19.8mg 1.527mg 794%
Iron 55mg 7.57mg 593%
Folate 20µg 216µg 49%
Copper 1.3mg 0.981mg 35%
Potassium 2080mg 983mg 32%
Protein 9.68g 25.21g 31%
Vitamin E 4.43mg 30%
Vitamin B1 0.058mg 0.273mg 18%
Fiber 22.7g 18.3g 18%
Magnesium 208mg 267mg 14%
Vitamin B6 0.107mg 0.281mg 13%
Vitamin K 13.4µg 11%
Phosphorus 299mg 379mg 11%
Zinc 4.5mg 3.35mg 10%
Choline 49.2mg 9%
Saturated fat 1.838g 0.114g 8%
Vitamin B2 0.15mg 0.254mg 8%
Vitamin B5 0.542mg 0.906mg 7%
Selenium 6.2µg 8.2µg 4%
Calcium 168mg 138mg 3%
Carbs 67.14g 58.99g 3%
Polyunsaturated fat 0.756g 1.071g 2%
Fats 3.25g 1.64g 2%
Monounsaturated fat 0.449g 0.085g 1%
Fructose 0.45g 1%
Calories 312kcal 341kcal 1%
Vitamin B3 1.35mg 1.447mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 44.44g 40.69g N/A
Sugar 3.21g N/A
Sodium 27mg 38mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.263mg 0%
Threonine 0.33mg 0.875mg 0%
Isoleucine 0.47mg 1.287mg 0%
Leucine 0.81mg 2.089mg 0%
Lysine 0.38mg 1.674mg 0%
Methionine 0.14mg 0.367mg 0%
Phenylalanine 0.53mg 1.473mg 0%
Valine 0.66mg 1.416mg 0%
Histidine 0.15mg 0.706mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +98.2%
Contains more CarbsCarbs +13.8%
Contains more WaterWater +19%
Contains more OtherOther +110.7%
Contains more ProteinProtein +160.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +428.2%
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +41.7%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.