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  6. Semolina vs. Black gram

Semolina vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Semolina and Black gram

  • Semolina has more Selenium, Vitamin B6, Manganese, Vitamin B3, Copper, and Vitamin B1, however, Black gram is richer in Folate, Fiber, Iron, and Magnesium.
  • Semolina covers your daily Selenium needs 32% more than Black gram.
  • Black gram has 8 times less Vitamin B6 than Semolina. Semolina has 0.452mg of Vitamin B6, while Black gram has 0.058mg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Semolina 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.
Semolina
Semolina
6
:
4
Black gram
Black gram
Contains more Calcium +34%
Contains less Sodium -71.4%
Contains more Zinc +22.9%
Contains more Copper +104.3%
Contains more Manganese +151.2%
Contains more Selenium +696%
Contains more Iron +136.5%
Contains more Magnesium +133.3%
Contains more Potassium +32.8%
Equal in Phosphorus - 156
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +34%
Contains less Sodium -71.4%
Contains more Zinc +22.9%
Contains more Copper +104.3%
Contains more Manganese +151.2%
Contains more Selenium +696%
Contains more Iron +136.5%
Contains more Magnesium +133.3%
Contains more Potassium +32.8%
Equal in Phosphorus - 156

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.
Semolina
Semolina
4
:
6
Black gram
Black gram
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +679.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Folate +1075%
Contains more Vitamin K +2600%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +679.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Folate +1075%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Black gram
Black gram
Contains more Fats +87.3%
Contains more Carbs +341.1%
Contains more Water +635.4%
Contains more Other +49.3%
Equal in Protein - 7.54
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
Contains more Fats +87.3%
Contains more Carbs +341.1%
Contains more Water +635.4%
Contains more Other +49.3%
Equal in Protein - 7.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +789.7%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +11.5%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +789.7%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +11.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Black gram Opinion
Net carbs 79.09g 11.94g Semolina
Protein 7.51g 7.54g Black gram
Fats 1.03g 0.55g Semolina
Carbs 80.89g 18.34g Semolina
Calories 374kcal 105kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 2.01g Semolina
Fiber 1.8g 6.4g Black gram
Calcium 71mg 53mg Semolina
Iron 0.74mg 1.75mg Black gram
Magnesium 27mg 63mg Black gram
Phosphorus 153mg 156mg Black gram
Potassium 174mg 231mg Black gram
Sodium 2mg 7mg Semolina
Zinc 1.02mg 0.83mg Semolina
Copper 0.284mg 0.139mg Semolina
Manganese 1.035mg 0.412mg Semolina
Selenium 19.9µg 2.5µg Semolina
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 2µg Black gram
Vitamin E 0.03mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.224mg 0.15mg Semolina
Vitamin B2 0.05mg 0.075mg Black gram
Vitamin B3 5.048mg 1.5mg Semolina
Vitamin B5 0.672mg 0.433mg Semolina
Vitamin B6 0.452mg 0.058mg Semolina
Folate 8µg 94µg Black gram
Vitamin K 0.1µg 2.7µg Black gram
Tryptophan 0.103mg 0.078mg Semolina
Threonine 0.271mg 0.262mg Semolina
Isoleucine 0.339mg 0.385mg Black gram
Leucine 0.656mg 0.625mg Semolina
Lysine 0.215mg 0.5mg Black gram
Methionine 0.183mg 0.11mg Semolina
Phenylalanine 0.398mg 0.44mg Black gram
Valine 0.47mg 0.423mg Semolina
Histidine 0.185mg 0.211mg Black gram
Saturated Fat 0.294g 0.038g Black gram
Monounsaturated Fat 0.258g 0.029g Semolina
Polyunsaturated fat 0.322g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Black gram
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
26%
Semolina
17%
Black gram
Minerals Daily Need Coverage Score
52%
Semolina
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.256g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.