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  6. Yogurt vs. Black gram

Yogurt vs. Black gram — In-Depth Nutrition Comparison

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How are yogurt and black gram different?

  • Yogurt is higher in vitamin B12; however, black gram is richer in copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, and potassium.
  • Daily need coverage for copper for black gram is 107% higher.
  • Yogurt has a lower glycemic index (19) than black gram (43).

Yogurt, Greek, plain, nonfat and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 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 +2327.3%
Contains more CalciumCalcium +25.5%
Contains more PotassiumPotassium +597.2%
Contains more IronIron +10714.3%
Contains more CopperCopper +5670.6%
Contains more ZincZinc +544.2%
Contains more PhosphorusPhosphorus +180.7%
Contains more ManganeseManganese +16866.7%
~equal in Sodium ~38mg

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.
Yogurt
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1087%
Contains more Vitamin B3Vitamin B3 +595.7%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +346%
Contains more FolateFolate +2985.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Black gram DV% diff.
Copper 0.017mg 0.981mg 107%
Iron 0.07mg 7.57mg 94%
Fiber 0g 18.3g 73%
Manganese 0.009mg 1.527mg 66%
Magnesium 11mg 267mg 61%
Folate 7µg 216µg 52%
Phosphorus 135mg 379mg 35%
Vitamin B12 0.75µg 0µg 31%
Protein 10.19g 25.21g 30%
Zinc 0.52mg 3.35mg 26%
Potassium 141mg 983mg 25%
Vitamin B1 0.023mg 0.273mg 21%
Carbs 3.6g 58.99g 18%
Vitamin B6 0.063mg 0.281mg 17%
Calories 59kcal 341kcal 14%
Vitamin B5 0.331mg 0.906mg 12%
Vitamin B3 0.208mg 1.447mg 8%
Polyunsaturated fat 0.012g 1.071g 7%
Calcium 110mg 138mg 3%
Choline 15.1mg 3%
Selenium 9.7µg 8.2µg 3%
Vitamin B2 0.278mg 0.254mg 2%
Cholesterol 5mg 0mg 2%
Fats 0.39g 1.64g 2%
Net carbs 3.6g 40.69g N/A
Sugar 3.24g N/A
Sodium 36mg 38mg 0%
Vitamin E 0.01mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.114g 0%
Monounsaturated fat 0.053g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +688%
Contains more ProteinProtein +147.4%
Contains more FatsFats +320.5%
Contains more CarbsCarbs +1538.6%
Contains more OtherOther +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +60.4%
Contains more Poly. FatPolyunsaturated fat +8825%
~equal in Saturated fat ~0.114g

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.