Arborio rice vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between arborio rice and black gram?

Arborio rice is higher in selenium, yet black gram is higher in phosphorus, magnesium, folate, copper, potassium, and calcium.
Black gram's daily need coverage for phosphorus is 18% more.
Arborio rice has 3 times more selenium than black gram. While arborio rice has 7.5µg of selenium, black gram has only 2.5µg.
The glycemic index of black gram is lower.

We used Rice, white, short-grain, enriched, cooked and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

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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.

Arborio rice

Black gram

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+200%

Contains more MagnesiumMagnesium	+687.5%
Contains more CalciumCalcium	+5200%
Contains more PotassiumPotassium	+788.5%
Contains more IronIron	+19.9%
Contains more CopperCopper	+93.1%
Contains more ZincZinc	+107.5%
Contains more PhosphorusPhosphorus	+372.7%
Contains more ManganeseManganese	+15.4%

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.

Arborio rice

Black gram

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+368.8%
Contains more FolateFolate	+59.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.15mg

~equal in Vitamin B3 ~1.5mg

~equal in Vitamin B5 ~0.433mg

~equal in Vitamin B6 ~0.058mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		6.4g	26%
Phosphorus	33mg	156mg	18%
Magnesium	8mg	63mg	13%
Protein	2.36g	7.54g	10%
Folate	59µg	94µg	9%
Selenium	7.5µg	2.5µg	9%
Copper	0.072mg	0.139mg	7%
Potassium	26mg	231mg	6%
Choline		29.6mg	5%
Calcium	1mg	53mg	5%
Vitamin B2	0.016mg	0.075mg	5%
Iron	1.46mg	1.75mg	4%
Zinc	0.4mg	0.83mg	4%
Carbs	28.73g	18.34g	3%
Manganese	0.357mg	0.412mg	2%
Polyunsaturated fat	0.05g	0.359g	2%
Vitamin K		2.7µg	2%
Vitamin B5	0.397mg	0.433mg	1%
Calories	130kcal	105kcal	1%
Vitamin B1	0.164mg	0.15mg	1%
Vitamin E		0.15mg	1%
Vitamin C	0mg	1mg	1%
Fats	0.19g	0.55g	1%
Net carbs	28.73g	11.94g	N/A
Sugar		2.01g	N/A
Sodium	0mg	7mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B3	1.493mg	1.5mg	0%
Vitamin B6	0.059mg	0.058mg	0%
Saturated fat	0.051g	0.038g	0%
Monounsaturated fat	0.058g	0.029g	0%
Tryptophan	0.027mg	0.078mg	0%
Threonine	0.084mg	0.262mg	0%
Isoleucine	0.102mg	0.385mg	0%
Leucine	0.195mg	0.625mg	0%
Lysine	0.085mg	0.5mg	0%
Methionine	0.056mg	0.11mg	0%
Phenylalanine	0.126mg	0.44mg	0%
Valine	0.144mg	0.423mg	0%
Histidine	0.056mg	0.211mg	0%