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Whey vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between whey and black gram?

  • Black gram is richer than whey in copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, potassium, and vitamin B1.
  • Black gram's daily need coverage for copper is 109% more.

We used Whey, sweet, fluid and Mungo beans, mature seeds, raw types in this article.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +3237.5%
Contains more CalciumCalcium +193.6%
Contains more PotassiumPotassium +510.6%
Contains more IronIron +12516.7%
Contains more CopperCopper +24425%
Contains more ZincZinc +2476.9%
Contains more PhosphorusPhosphorus +723.9%
Contains less SodiumSodium -29.6%
Contains more ManganeseManganese +152600%
Contains more SeleniumSelenium +331.6%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +658.3%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +1855.4%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +806.5%
Contains more FolateFolate +21500%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Black gram DV% diff.
Copper 0.004mg 0.981mg 109%
Iron 0.06mg 7.57mg 94%
Fiber 0g 18.3g 73%
Manganese 0.001mg 1.527mg 66%
Magnesium 8mg 267mg 62%
Folate 1µg 216µg 54%
Protein 0.85g 25.21g 49%
Phosphorus 46mg 379mg 48%
Zinc 0.13mg 3.35mg 29%
Potassium 161mg 983mg 24%
Vitamin B1 0.036mg 0.273mg 20%
Vitamin B6 0.031mg 0.281mg 19%
Carbs 5.14g 58.99g 18%
Calories 27kcal 341kcal 16%
Vitamin B12 0.28µg 0µg 12%
Selenium 1.9µg 8.2µg 11%
Vitamin B5 0.383mg 0.906mg 10%
Vitamin B3 0.074mg 1.447mg 9%
Calcium 47mg 138mg 9%
Polyunsaturated fat 0.011g 1.071g 7%
Vitamin B2 0.158mg 0.254mg 7%
Choline 16mg 3%
Fats 0.36g 1.64g 2%
Saturated fat 0.23g 0.114g 1%
Sodium 54mg 38mg 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 40.69g N/A
Sugar 5.14g N/A
Vitamin A 3µg 1µg 0%
Monounsaturated fat 0.1g 0.085g 0%
Tryptophan 0.013mg 0.263mg 0%
Threonine 0.054mg 0.875mg 0%
Isoleucine 0.047mg 1.287mg 0%
Leucine 0.078mg 2.089mg 0%
Lysine 0.068mg 1.674mg 0%
Methionine 0.016mg 0.367mg 0%
Phenylalanine 0.027mg 1.473mg 0%
Valine 0.046mg 1.416mg 0%
Histidine 0.016mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +762.2%
Contains more ProteinProtein +2865.9%
Contains more FatsFats +355.6%
Contains more CarbsCarbs +1047.7%
Contains more OtherOther +534%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +17.6%
Contains less Sat. FatSaturated fat -50.4%
Contains more Poly. FatPolyunsaturated fat +9636.4%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.