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

Black gram vs. Wheat Bread — In-Depth Nutrition Comparison

Compare

How are black gram and wheat Bread different?

  • Black gram is richer in copper, fiber, magnesium, iron, folate, phosphorus, and potassium, while wheat Bread is higher in selenium and vitamin B3.
  • Black gram covers your daily need for copper, 87% more than wheat Bread.
  • Black gram contains 5 times more magnesium than wheat Bread. Black gram contains 267mg of magnesium, while wheat Bread contains 59mg.
  • Black gram is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than black gram (43).

Mungo beans, mature seeds, raw and Bread, wheat, toasted types were used in this article.

Infographic

Black gram vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +352.5%
Contains more PotassiumPotassium +340.8%
Contains more IronIron +85.1%
Contains more CopperCopper +395.5%
Contains more ZincZinc +127.9%
Contains more PhosphorusPhosphorus +101.6%
Contains less SodiumSodium -93.7%
Contains more CalciumCalcium +19.6%
Contains more SeleniumSelenium +307.3%
~equal in Manganese ~1.377mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +98.7%
Contains more Vitamin B6Vitamin B6 +83.7%
Contains more FolateFolate +151.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +60.8%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +331.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Wheat Bread DV% diff.
Copper 0.981mg 0.198mg 87%
Fiber 18.3g 4.7g 54%
Magnesium 267mg 59mg 50%
Selenium 8.2µg 33.4µg 46%
Iron 7.57mg 4.09mg 44%
Folate 216µg 86µg 33%
Vitamin B3 1.447mg 6.25mg 30%
Phosphorus 379mg 188mg 27%
Protein 25.21g 12.96g 25%
Sodium 38mg 601mg 24%
Potassium 983mg 223mg 22%
Zinc 3.35mg 1.47mg 17%
Vitamin B1 0.273mg 0.439mg 14%
Vitamin B2 0.254mg 0.382mg 10%
Vitamin B6 0.281mg 0.153mg 10%
Vitamin B5 0.906mg 0.456mg 9%
Manganese 1.527mg 1.377mg 7%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.114g 0.989g 4%
Polyunsaturated fat 1.071g 1.72g 4%
Fats 1.64g 4.27g 4%
Calcium 138mg 165mg 3%
Vitamin E 0.24mg 2%
Monounsaturated fat 0.085g 1.019g 2%
Calories 341kcal 313kcal 1%
Carbs 58.99g 55.77g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 40.69g 51.07g N/A
Sugar 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.092mg 0%
Threonine 0.875mg 0.299mg 0%
Isoleucine 1.287mg 0.258mg 0%
Leucine 2.089mg 0.461mg 0%
Lysine 1.674mg 0.215mg 0%
Methionine 0.367mg 0.105mg 0%
Phenylalanine 1.473mg 0.315mg 0%
Valine 1.416mg 0.31mg 0%
Histidine 0.706mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +94.5%
Contains more OtherOther +21.3%
Contains more FatsFats +160.4%
Contains more WaterWater +124.4%
~equal in Carbs ~55.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +1098.8%
Contains more Poly. FatPolyunsaturated fat +60.6%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.