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Flour vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between Flour and Black gram

  • Flour has more Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Manganese, however, Black gram is higher in Fiber, Magnesium, and Phosphorus.
  • Flour covers your daily Selenium needs 57% more than Black gram.
  • Black gram contains 7 times less Vitamin B2 than Flour. Flour contains 0.494mg of Vitamin B2, while Black gram contains 0.075mg.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Flour 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.
Contains more Iron +165.1%
Contains less Sodium -71.4%
Contains more Manganese +65.5%
Contains more Selenium +1256%
Contains more Calcium +253.3%
Contains more Magnesium +186.4%
Contains more Phosphorus +44.4%
Contains more Potassium +115.9%
Contains more Zinc +18.6%
Equal in Copper - 0.139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +165.1%
Contains less Sodium -71.4%
Contains more Manganese +65.5%
Contains more Selenium +1256%
Contains more Calcium +253.3%
Contains more Magnesium +186.4%
Contains more Phosphorus +44.4%
Contains more Potassium +115.9%
Contains more Zinc +18.6%
Equal in Copper - 0.139

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.
Flour
5
:
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B3 +293.6%
Contains more Folate +94.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +800%
Equal in Vitamin B5 - 0.433
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +423.3%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B3 +293.6%
Contains more Folate +94.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +800%
Equal in Vitamin B5 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37%
Contains more Fats +78.2%
Contains more Carbs +316.1%
Contains more Water +508.3%
Contains more Other +130.4%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 Protein +37%
Contains more Fats +78.2%
Contains more Carbs +316.1%
Contains more Water +508.3%
Contains more Other +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -75.5%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +15%
Contains less Saturated Fat -75.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour 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 Flour Black gram Opinion
Net carbs 73.61g 11.94g Flour
Protein 10.33g 7.54g Flour
Fats 0.98g 0.55g Flour
Carbs 76.31g 18.34g Flour
Calories 364kcal 105kcal Flour
Sugar 0.27g 2.01g Flour
Fiber 2.7g 6.4g Black gram
Calcium 15mg 53mg Black gram
Iron 4.64mg 1.75mg Flour
Magnesium 22mg 63mg Black gram
Phosphorus 108mg 156mg Black gram
Potassium 107mg 231mg Black gram
Sodium 2mg 7mg Flour
Zinc 0.7mg 0.83mg Black gram
Copper 0.144mg 0.139mg Flour
Manganese 0.682mg 0.412mg Flour
Selenium 33.9µg 2.5µg Flour
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.06mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.785mg 0.15mg Flour
Vitamin B2 0.494mg 0.075mg Flour
Vitamin B3 5.904mg 1.5mg Flour
Vitamin B5 0.438mg 0.433mg Flour
Vitamin B6 0.044mg 0.058mg Black gram
Folate 183µg 94µg Flour
Vitamin K 0.3µg 2.7µg Black gram
Tryptophan 0.127mg 0.078mg Flour
Threonine 0.281mg 0.262mg Flour
Isoleucine 0.357mg 0.385mg Black gram
Leucine 0.71mg 0.625mg Flour
Lysine 0.228mg 0.5mg Black gram
Methionine 0.183mg 0.11mg Flour
Phenylalanine 0.52mg 0.44mg Flour
Valine 0.415mg 0.423mg Black gram
Histidine 0.23mg 0.211mg Flour
Saturated Fat 0.155g 0.038g Black gram
Monounsaturated Fat 0.087g 0.029g Flour
Polyunsaturated fat 0.413g 0.359g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
17%
Black gram
Minerals Daily Need Coverage Score
59%
Flour
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 29)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.