Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Arborio rice
  5. Compare
  6. Arborio rice vs. Black gram

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

Compare

What are the main differences between arborio rice and black gram?

  • Arborio rice has less copper, iron, magnesium, manganese, phosphorus, folate, potassium, zinc, vitamin B2, and vitamin B6 than black gram.
  • Black gram's daily need coverage for copper is 101% higher.
  • Black gram has a lower glycemic index than arborio rice.

We used Rice, white, short-grain, enriched, cooked and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +3237.5%
Contains more CalciumCalcium +13700%
Contains more PotassiumPotassium +3680.8%
Contains more IronIron +418.5%
Contains more CopperCopper +1262.5%
Contains more ZincZinc +737.5%
Contains more PhosphorusPhosphorus +1048.5%
Contains more ManganeseManganese +327.7%
~equal in Selenium ~8.2µg

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.
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 +∞%
Contains more Vitamin B1Vitamin B1 +66.5%
Contains more Vitamin B2Vitamin B2 +1487.5%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +376.3%
Contains more FolateFolate +266.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.447mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Black gram DV% diff.
Copper 0.072mg 0.981mg 101%
Iron 1.46mg 7.57mg 76%
Fiber 18.3g 73%
Magnesium 8mg 267mg 62%
Manganese 0.357mg 1.527mg 51%
Phosphorus 33mg 379mg 49%
Protein 2.36g 25.21g 46%
Folate 59µg 216µg 39%
Potassium 26mg 983mg 28%
Zinc 0.4mg 3.35mg 27%
Vitamin B2 0.016mg 0.254mg 18%
Vitamin B6 0.059mg 0.281mg 17%
Calcium 1mg 138mg 14%
Calories 130kcal 341kcal 11%
Carbs 28.73g 58.99g 10%
Vitamin B5 0.397mg 0.906mg 10%
Vitamin B1 0.164mg 0.273mg 9%
Polyunsaturated fat 0.05g 1.071g 7%
Sodium 0mg 38mg 2%
Fats 0.19g 1.64g 2%
Selenium 7.5µg 8.2µg 1%
Net carbs 28.73g 40.69g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 1.493mg 1.447mg 0%
Saturated fat 0.051g 0.114g 0%
Monounsaturated fat 0.058g 0.085g 0%
Tryptophan 0.027mg 0.263mg 0%
Threonine 0.084mg 0.875mg 0%
Isoleucine 0.102mg 1.287mg 0%
Leucine 0.195mg 2.089mg 0%
Lysine 0.085mg 1.674mg 0%
Methionine 0.056mg 0.367mg 0%
Phenylalanine 0.126mg 1.473mg 0%
Valine 0.144mg 1.416mg 0%
Histidine 0.056mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 WaterWater +534.5%
Contains more ProteinProtein +968.2%
Contains more FatsFats +763.2%
Contains more CarbsCarbs +105.3%
Contains more OtherOther +1668.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +46.6%
Contains more Poly. FatPolyunsaturated fat +2042%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.