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  6. Black gram vs. Arborio rice

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

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

  • 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 38 times more potassium than arborio rice. Black gram has 983mg of potassium, while arborio rice has 26mg.
  • Black gram has a lower glycemic index than arborio rice.

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

Infographic

Black gram vs Arborio rice 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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%
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%
Contains less SodiumSodium -100%
~equal in Selenium ~7.5µg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 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 ~1.493mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +968.2%
Contains more FatsFats +763.2%
Contains more CarbsCarbs +105.3%
Contains more OtherOther +1668.4%
Contains more WaterWater +534.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +46.6%
Contains more Poly. FatPolyunsaturated fat +2042%
Contains less Sat. FatSaturated fat -55.3%

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/174259/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.