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Black gram vs. Cereal — In-Depth Nutrition Comparison

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Differences between black gram and cereal

  • Black gram has more copper, fiber, magnesium, and phosphorus, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin A.
  • Cereal's daily need coverage for vitamin B1 is 501% higher.
  • Cereal contains 14 times less magnesium than black gram. Black gram contains 267mg of magnesium, while cereal contains 19mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of cereal is 69.

The food types used in this comparison are Mungo beans, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Black gram vs Cereal 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" 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%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +836.2%
Contains more CopperCopper +616.1%
Contains more PhosphorusPhosphorus +392.2%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +93.3%
Contains more SeleniumSelenium +30.2%
Contains more IronIron +349.9%
Contains more ZincZinc +126.9%

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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +300.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +81300%
Contains more Vitamin B1Vitamin B1 +2203.3%
Contains more Vitamin B2Vitamin B2 +1423.6%
Contains more Vitamin B3Vitamin B3 +1947%
Contains more Vitamin B6Vitamin B6 +2030.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +316%
Contains more FatsFats +51.9%
Contains more WaterWater +185.7%
Contains more OtherOther +50.7%
Contains more CarbsCarbs +47.2%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +202.5%
Contains more Mono. FatMonounsaturated fat +140%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Cereal
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Black gram Cereal DV% diff.
Vitamin B1 0.273mg 6.288mg 501%
Vitamin B6 0.281mg 5.986mg 439%
Iron 7.57mg 34.06mg 331%
Vitamin B2 0.254mg 3.87mg 278%
Vitamin B3 1.447mg 29.62mg 176%
Copper 0.981mg 0.137mg 94%
Vitamin A 1µg 814µg 90%
Fiber 18.3g 1.4g 68%
Magnesium 267mg 19mg 59%
Folate 216µg 54%
Phosphorus 379mg 77mg 43%
Vitamin C 0mg 38.5mg 43%
Zinc 3.35mg 7.6mg 39%
Protein 25.21g 6.06g 38%
Sodium 38mg 795mg 33%
Manganese 1.527mg 0.79mg 32%
Potassium 983mg 105mg 26%
Vitamin B5 0.906mg 0.226mg 14%
Calcium 138mg 10mg 13%
Carbs 58.99g 86.85g 9%
Polyunsaturated fat 1.071g 0.354g 5%
Selenium 8.2µg 6.3µg 3%
Calories 341kcal 378kcal 2%
Vitamin E 0.08mg 1%
Saturated fat 0.114g 0.26g 1%
Fats 1.64g 1.08g 1%
Net carbs 40.69g 85.45g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.085g 0.204g 0%
Tryptophan 0.263mg 0.066mg 0%
Threonine 0.875mg 0.241mg 0%
Isoleucine 1.287mg 0.26mg 0%
Leucine 2.089mg 0.767mg 0%
Lysine 1.674mg 0.113mg 0%
Methionine 0.367mg 0.13mg 0%
Phenylalanine 1.473mg 0.365mg 0%
Valine 1.416mg 0.344mg 0%
Histidine 0.706mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Black gram
371%
Cereal
Minerals Daily Need Coverage Score
143%
Black gram
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 757mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.146g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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

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.