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  6. Black gram vs. Barley

Black gram vs. Barley — In-Depth Nutrition Comparison

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How are black gram and barley different?

  • Black gram has more copper, iron, magnesium, fiber, manganese, folate, phosphorus, potassium, zinc, and vitamin B1 than barley.
  • Daily need coverage for copper for black gram is 97% higher.
  • Black gram contains 14 times more folate than barley. While black gram contains 216µg of folate, barley contains only 16µg.
  • Barley has a lower glycemic index (28) than black gram (43).

Mungo beans, mature seeds, raw and Barley, pearled, cooked are the varieties used in this article.

Infographic

Black gram vs Barley 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%
Barley
Barley
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +1154.5%
Contains more PotassiumPotassium +957%
Contains more IronIron +469.2%
Contains more CopperCopper +834.3%
Contains more ZincZinc +308.5%
Contains more PhosphorusPhosphorus +601.9%
Contains more ManganeseManganese +489.6%
Contains less SodiumSodium -92.1%
~equal in Selenium ~8.6µg

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%
Barley
Barley
4
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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +228.9%
Contains more Vitamin B2Vitamin B2 +309.7%
Contains more Vitamin B5Vitamin B5 +571.1%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more FolateFolate +1250%
Contains more Vitamin B3Vitamin B3 +42.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Barley DV% diff.
Copper 0.981mg 0.105mg 97%
Iron 7.57mg 1.33mg 78%
Magnesium 267mg 22mg 58%
Fiber 18.3g 3.8g 58%
Manganese 1.527mg 0.259mg 55%
Folate 216µg 16µg 50%
Phosphorus 379mg 54mg 46%
Protein 25.21g 2.26g 46%
Potassium 983mg 93mg 26%
Zinc 3.35mg 0.82mg 23%
Vitamin B1 0.273mg 0.083mg 16%
Vitamin B5 0.906mg 0.135mg 15%
Vitamin B2 0.254mg 0.062mg 15%
Vitamin B6 0.281mg 0.115mg 13%
Calcium 138mg 11mg 13%
Calories 341kcal 123kcal 11%
Carbs 58.99g 28.22g 10%
Polyunsaturated fat 1.071g 0.214g 6%
Vitamin B3 1.447mg 2.063mg 4%
Sodium 38mg 3mg 2%
Fats 1.64g 0.44g 2%
Choline 13.4mg 2%
Selenium 8.2µg 8.6µg 1%
Vitamin K 0.8µg 1%
Net carbs 40.69g 24.42g N/A
Sugar 0.28g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.093g 0%
Monounsaturated fat 0.085g 0.057g 0%
Tryptophan 0.263mg 0.038mg 0%
Threonine 0.875mg 0.077mg 0%
Isoleucine 1.287mg 0.083mg 0%
Leucine 2.089mg 0.154mg 0%
Lysine 1.674mg 0.084mg 0%
Methionine 0.367mg 0.043mg 0%
Phenylalanine 1.473mg 0.127mg 0%
Valine 1.416mg 0.111mg 0%
Histidine 0.706mg 0.051mg 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
Barley
Barley
1
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +1015.5%
Contains more FatsFats +272.7%
Contains more CarbsCarbs +109%
Contains more OtherOther +1100%
Contains more WaterWater +537%

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
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +49.1%
Contains more Poly. FatPolyunsaturated fat +400.5%
Contains less Sat. FatSaturated fat -18.4%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.