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Yolk vs. Black gram — In-Depth Nutrition Comparison

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How are yolk and black gram different?

  • Yolk is richer in selenium, vitamin B12, and vitamin B5, while black gram is higher in copper, fiber, manganese, magnesium, and iron.
  • Yolk covers your daily need for cholesterol, 362% more than black gram.
  • Black gram is lower in cholesterol.
  • Black gram has a higher glycemic index (43) than yolk (0).

Egg, yolk, raw, fresh and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Yolk 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.
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +582.9%
Contains more MagnesiumMagnesium +5240%
Contains more PotassiumPotassium +801.8%
Contains more IronIron +177.3%
Contains more CopperCopper +1174%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -20.8%
Contains more ManganeseManganese +2676.4%
~equal in Calcium ~138mg
~equal in Phosphorus ~379mg

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.
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 +38000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +107.9%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +55.1%
Contains more Vitamin B3Vitamin B3 +5929.2%
Contains more FolateFolate +47.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +1518.3%
Contains more WaterWater +384.4%
Contains more ProteinProtein +59%
Contains more CarbsCarbs +1543.2%
Contains more OtherOther +97.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +13709.4%
Contains more Poly. FatPolyunsaturated fat +292.5%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Black gram DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Copper 0.077mg 0.981mg 100%
Selenium 56µg 8.2µg 87%
Vitamin B12 1.95µg 0µg 81%
Fiber 0g 18.3g 73%
Manganese 0.055mg 1.527mg 64%
Magnesium 5mg 267mg 62%
Iron 2.73mg 7.57mg 61%
Saturated fat 9.551g 0.114g 43%
Vitamin B5 2.99mg 0.906mg 42%
Vitamin A 381µg 1µg 42%
Fats 26.54g 1.64g 38%
Monounsaturated fat 11.738g 0.085g 29%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Potassium 109mg 983mg 26%
Vitamin B2 0.528mg 0.254mg 21%
Polyunsaturated fat 4.204g 1.071g 21%
Protein 15.86g 25.21g 19%
Folate 146µg 216µg 18%
Carbs 3.59g 58.99g 18%
Vitamin E 2.58mg 17%
Zinc 2.3mg 3.35mg 10%
Vitamin B3 0.024mg 1.447mg 9%
Vitamin B1 0.176mg 0.273mg 8%
Vitamin B6 0.35mg 0.281mg 5%
Phosphorus 390mg 379mg 2%
Calories 322kcal 341kcal 1%
Vitamin K 0.7µg 1%
Calcium 129mg 138mg 1%
Net carbs 3.59g 40.69g N/A
Sugar 0.56g N/A
Sodium 48mg 38mg 0%
Tryptophan 0.177mg 0.263mg 0%
Threonine 0.687mg 0.875mg 0%
Isoleucine 0.866mg 1.287mg 0%
Leucine 1.399mg 2.089mg 0%
Lysine 1.217mg 1.674mg 0%
Methionine 0.378mg 0.367mg 0%
Phenylalanine 0.681mg 1.473mg 0%
Valine 0.949mg 1.416mg 0%
Histidine 0.416mg 0.706mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
114%
Yolk
34%
Black gram
Minerals Daily Need Coverage Score
73%
Yolk
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 43)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.5)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 9.437g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.