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Black gram vs Bread - In-Depth Nutrition Comparison

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How are Black gram and Bread different?

  • Black gram is richer in Copper, Fiber, Magnesium, Iron, Folate, Phosphorus, and Potassium, while Bread is higher in Selenium, and Vitamin B3.
  • Black gram covers your daily need of Copper 87% more than Bread.
  • Black gram contains 5 times more Magnesium than Bread. Black gram contains 267mg of Magnesium, while Bread contains 59mg.
  • Black gram is lower in Sodium.

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

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Black gram vs Bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +85.1%
Contains more Potassium +340.8%
Contains more Magnesium +352.5%
Contains more Copper +395.5%
Contains more Zinc +127.9%
Contains more Phosphorus +101.6%
Contains less Sodium -93.7%
Contains more Calcium +19.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +85.1%
Contains more Potassium +340.8%
Contains more Magnesium +352.5%
Contains more Copper +395.5%
Contains more Zinc +127.9%
Contains more Phosphorus +101.6%
Contains less Sodium -93.7%
Contains more Calcium +19.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +83.7%
Contains more Folate +151.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +331.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +83.7%
Contains more Folate +151.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +331.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
38
Bread
Mineral Summary Score
149
Black gram
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
78%
Bread
Carbohydrates
59%
Black gram
56%
Bread
Fats
8%
Black gram
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 563mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.875g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Bread Opinion
Calories 341 313 Black gram
Protein 25.21 12.96 Black gram
Fats 1.64 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 58.99 55.77 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 4.09 Black gram
Calcium 138 165 Bread
Potassium 983 223 Black gram
Magnesium 267 59 Black gram
Sugar 6.42 Black gram
Fiber 18.3 4.7 Black gram
Copper 0.981 0.198 Black gram
Zinc 3.35 1.47 Black gram
Starch
Phosphorus 379 188 Black gram
Sodium 38 601 Black gram
Vitamin A 23 0 Black gram
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.273 0.439 Bread
Vitamin B2 0.254 0.382 Bread
Vitamin B3 1.447 6.25 Bread
Vitamin B5 0.906 0.456 Black gram
Vitamin B6 0.281 0.153 Black gram
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 216 86 Black gram
Trans Fat 0 Bread
Saturated Fat 0.114 0.989 Black gram
Monounsaturated Fat 0.085 1.019 Bread
Polyunsaturated fat 1.071 1.72 Bread
Tryptophan 0.263 0.092 Black gram
Threonine 0.875 0.299 Black gram
Isoleucine 1.287 0.258 Black gram
Leucine 2.089 0.461 Black gram
Lysine 1.674 0.215 Black gram
Methionine 0.367 0.105 Black gram
Phenylalanine 1.473 0.315 Black gram
Valine 1.416 0.31 Black gram
Histidine 0.706 0.15 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. 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.