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  6. Black gram vs. Barley

Black gram vs. Barley — In-Depth Nutrition Comparison

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What are the differences between black gram and barley?

  • Black gram is higher in copper, iron, folate, magnesium, phosphorus, and potassium, yet barley is higher in selenium, vitamin B1, vitamin B3, and manganese.
  • Black gram's daily need coverage for copper is 54% more.
  • Black gram has 11 times more folate than barley. While black gram has 216µg of folate, barley has only 19µg.
  • The glycemic index of barley is lower.

We used Mungo beans, mature seeds, raw and Barley, hulled types 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +100.8%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +110.3%
Contains more CopperCopper +97%
Contains more ZincZinc +20.9%
Contains more PhosphorusPhosphorus +43.6%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +359.8%

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
6
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% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin B5Vitamin B5 +221.3%
Contains more FolateFolate +1036.8%
Contains more Vitamin B1Vitamin B1 +136.6%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +218.2%
Contains more Vitamin B6Vitamin B6 +13.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Barley DV% diff.
Copper 0.981mg 0.498mg 54%
Selenium 8.2µg 37.7µg 54%
Iron 7.57mg 3.6mg 50%
Folate 216µg 19µg 49%
Magnesium 267mg 133mg 32%
Vitamin B1 0.273mg 0.646mg 31%
Protein 25.21g 12.48g 25%
Vitamin B3 1.447mg 4.604mg 20%
Manganese 1.527mg 1.943mg 18%
Potassium 983mg 452mg 16%
Phosphorus 379mg 264mg 16%
Vitamin B5 0.906mg 0.282mg 12%
Calcium 138mg 33mg 11%
Carbs 58.99g 73.48g 5%
Zinc 3.35mg 2.77mg 5%
Fiber 18.3g 17.3g 4%
Vitamin E 0.57mg 4%
Vitamin B6 0.281mg 0.318mg 3%
Saturated fat 0.114g 0.482g 2%
Vitamin K 2.2µg 2%
Vitamin B2 0.254mg 0.285mg 2%
Monounsaturated fat 0.085g 0.295g 1%
Calories 341kcal 354kcal 1%
Sodium 38mg 12mg 1%
Fats 1.64g 2.3g 1%
Net carbs 40.69g 56.18g N/A
Sugar 0.8g N/A
Vitamin A 1µg 1µg 0%
Polyunsaturated fat 1.071g 1.108g 0%
Tryptophan 0.263mg 0.208mg 0%
Threonine 0.875mg 0.424mg 0%
Isoleucine 1.287mg 0.456mg 0%
Leucine 2.089mg 0.848mg 0%
Lysine 1.674mg 0.465mg 0%
Methionine 0.367mg 0.24mg 0%
Phenylalanine 1.473mg 0.7mg 0%
Valine 1.416mg 0.612mg 0%
Histidine 0.706mg 0.281mg 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
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more ProteinProtein +102%
Contains more WaterWater +14.4%
Contains more OtherOther +46.1%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +24.6%

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
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +247.1%
~equal in Polyunsaturated fat ~1.108g

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/170283/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.