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  6. Black gram vs. Rye

Black gram vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between Black gram and Rye?

  • Black gram is richer in Folate, yet Rye is richer in Manganese, Fiber, Copper, Phosphorus, Selenium, Vitamin B5, Vitamin B6, Vitamin B3, and Zinc.
  • Rye's daily need coverage for Manganese is 94% higher.
  • Black gram has 2 times more Folate than Rye. Black gram has 94µg of Folate, while Rye has 38µg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Rye grain types in this comparison.

Infographic

Black gram vs Rye 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.
Black gram
Black gram
1
:
9
Rye
Rye
Contains more Calcium +120.8%
Contains more Iron +50.3%
Contains more Magnesium +74.6%
Contains more Phosphorus +112.8%
Contains more Potassium +120.8%
Contains less Sodium -71.4%
Contains more Zinc +219.3%
Contains more Copper +164%
Contains more Manganese +525.5%
Contains more Selenium +456%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +120.8%
Contains more Iron +50.3%
Contains more Magnesium +74.6%
Contains more Phosphorus +112.8%
Contains more Potassium +120.8%
Contains less Sodium -71.4%
Contains more Zinc +219.3%
Contains more Copper +164%
Contains more Manganese +525.5%
Contains more Selenium +456%

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.
Black gram
Black gram
3
:
7
Rye
Rye
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%
Contains more Folate +147.4%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +234.7%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +406.9%
Contains more Vitamin K +118.5%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +181.8%
Contains more Vitamin C +∞%
Contains more Folate +147.4%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +234.7%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +406.9%
Contains more Vitamin K +118.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Rye
Rye
Contains more Water +584.1%
Contains more Protein +37.1%
Contains more Fats +196.4%
Contains more Carbs +313.6%
Contains more Other +48.1%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +584.1%
Contains more Protein +37.1%
Contains more Fats +196.4%
Contains more Carbs +313.6%
Contains more Other +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Rye
Rye
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +617.2%
Contains more Polyunsaturated fat +113.6%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +617.2%
Contains more Polyunsaturated fat +113.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Rye Opinion
Net carbs 11.94g 60.76g Rye
Protein 7.54g 10.34g Rye
Fats 0.55g 1.63g Rye
Carbs 18.34g 75.86g Rye
Calories 105kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 2.01g 0.98g Rye
Fiber 6.4g 15.1g Rye
Calcium 53mg 24mg Black gram
Iron 1.75mg 2.63mg Rye
Magnesium 63mg 110mg Rye
Phosphorus 156mg 332mg Rye
Potassium 231mg 510mg Rye
Sodium 7mg 2mg Rye
Zinc 0.83mg 2.65mg Rye
Copper 0.139mg 0.367mg Rye
Manganese 0.412mg 2.577mg Rye
Selenium 2.5µg 13.9µg Rye
Vitamin A 31IU 11IU Black gram
Vitamin A RAE 2µg 1µg Black gram
Vitamin E 0.15mg 0.85mg Rye
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.316mg Rye
Vitamin B2 0.075mg 0.251mg Rye
Vitamin B3 1.5mg 4.27mg Rye
Vitamin B5 0.433mg 1.456mg Rye
Vitamin B6 0.058mg 0.294mg Rye
Folate 94µg 38µg Black gram
Vitamin K 2.7µg 5.9µg Rye
Tryptophan 0.078mg 0.108mg Rye
Threonine 0.262mg 0.289mg Rye
Isoleucine 0.385mg 0.208mg Black gram
Leucine 0.625mg 0.563mg Black gram
Lysine 0.5mg 0.286mg Black gram
Methionine 0.11mg 0.153mg Rye
Phenylalanine 0.44mg 0.435mg Black gram
Valine 0.423mg 0.317mg Black gram
Histidine 0.211mg 0.189mg Black gram
Saturated Fat 0.038g 0.197g Black gram
Monounsaturated Fat 0.029g 0.208g Rye
Polyunsaturated fat 0.359g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
36%
Rye
Minerals Daily Need Coverage Score
35%
Black gram
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.159g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.