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  6. Black gram vs. Glutinous rice

Black gram vs. Glutinous rice — In-Depth Nutrition Comparison

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How are black gram and glutinous rice different?

  • Black gram is higher than glutinous rice in copper, iron, fiber, magnesium, manganese, folate, phosphorus, potassium, zinc, and vitamin B1.
  • Black gram covers your daily need for copper, 104% more than glutinous rice.
  • Black gram contains 216 times more folate than glutinous rice. Black gram contains 216µg of folate, while glutinous rice contains 1µg.
  • Glutinous rice has a higher glycemic index (98) than black gram (43).

Mungo beans, mature seeds, raw and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Black gram vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +5240%
Contains more CalciumCalcium +6800%
Contains more PotassiumPotassium +9730%
Contains more IronIron +5307.1%
Contains more CopperCopper +1902%
Contains more ZincZinc +717.1%
Contains more PhosphorusPhosphorus +4637.5%
Contains more ManganeseManganese +482.8%
Contains more SeleniumSelenium +46.4%
Contains less SodiumSodium -86.8%

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%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1265%
Contains more Vitamin B2Vitamin B2 +1853.8%
Contains more Vitamin B3Vitamin B3 +399%
Contains more Vitamin B5Vitamin B5 +321.4%
Contains more Vitamin B6Vitamin B6 +980.8%
Contains more FolateFolate +21500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +1148%
Contains more FatsFats +763.2%
Contains more CarbsCarbs +179.7%
Contains more OtherOther +4700%
Contains more WaterWater +609.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +21.4%
Contains more Poly. FatPolyunsaturated fat +1452.2%
Contains less Sat. FatSaturated fat -65.8%

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 Glutinous rice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Glutinous rice DV% diff.
Copper 0.981mg 0.049mg 104%
Iron 7.57mg 0.14mg 93%
Fiber 18.3g 1g 69%
Magnesium 267mg 5mg 62%
Manganese 1.527mg 0.262mg 55%
Folate 216µg 1µg 54%
Phosphorus 379mg 8mg 53%
Protein 25.21g 2.02g 46%
Potassium 983mg 10mg 29%
Zinc 3.35mg 0.41mg 27%
Vitamin B1 0.273mg 0.02mg 21%
Vitamin B6 0.281mg 0.026mg 20%
Vitamin B2 0.254mg 0.013mg 19%
Calcium 138mg 2mg 14%
Vitamin B5 0.906mg 0.215mg 14%
Carbs 58.99g 21.09g 13%
Calories 341kcal 97kcal 12%
Polyunsaturated fat 1.071g 0.069g 7%
Vitamin B3 1.447mg 0.29mg 7%
Selenium 8.2µg 5.6µg 5%
Fats 1.64g 0.19g 2%
Sodium 38mg 5mg 1%
Net carbs 40.69g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin A 1µg 0µg 0%
Choline 2.1mg 0%
Saturated fat 0.114g 0.039g 0%
Monounsaturated fat 0.085g 0.07g 0%
Tryptophan 0.263mg 0.023mg 0%
Threonine 0.875mg 0.072mg 0%
Isoleucine 1.287mg 0.087mg 0%
Leucine 2.089mg 0.167mg 0%
Lysine 1.674mg 0.073mg 0%
Methionine 0.367mg 0.047mg 0%
Phenylalanine 1.473mg 0.108mg 0%
Valine 1.416mg 0.123mg 0%
Histidine 0.706mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Glutinous rice
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
3%
Glutinous rice
Minerals Daily Need Coverage Score
143%
Black gram
11%
Glutinous rice

Comparison summary

Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.075g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.