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  6. Black gram vs. Groat

Black gram vs. Groat — In-Depth Nutrition Comparison

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Differences between Black gram and Groat

  • Black gram has more Iron, Folate, Fiber, Potassium, Vitamin B1, Calcium, and Manganese, while Groat has more Vitamin B3, Copper, and Vitamin B2.
  • Black gram's daily need coverage for Iron is 67% higher.
  • Groat contains 8 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Groat contains 18mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Buckwheat.

Infographic

Black gram vs Groat 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.
Black gram
Black gram
7
:
3
Groat
Groat
Contains more Calcium +666.7%
Contains more Iron +244.1%
Contains more Magnesium +15.6%
Contains more Potassium +113.7%
Contains more Zinc +39.6%
Contains more Manganese +17.5%
Contains less Sodium -97.4%
Contains more Copper +12.1%
Equal in Phosphorus - 347
Equal in Selenium - 8.3
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +666.7%
Contains more Iron +244.1%
Contains more Magnesium +15.6%
Contains more Potassium +113.7%
Contains more Zinc +39.6%
Contains more Manganese +17.5%
Contains less Sodium -97.4%
Contains more Copper +12.1%
Equal in Phosphorus - 347
Equal in Selenium - 8.3

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.
Black gram
Black gram
4
:
3
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Folate +620%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Folate +620%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Groat
Groat
Contains more Protein +90.3%
Contains more Water +10.8%
Contains more Other +60%
Contains more Fats +107.3%
Contains more Carbs +21.2%
Equal in Water - 9.75
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +90.3%
Contains more Water +10.8%
Contains more Other +60%
Contains more Fats +107.3%
Contains more Carbs +21.2%
Equal in Water - 9.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Groat
Groat
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +1123.5%
Equal in Polyunsaturated fat - 1.039
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +1123.5%
Equal in Polyunsaturated fat - 1.039

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 Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Groat Opinion
Net carbs 40.69g 61.5g Groat
Protein 25.21g 13.25g Black gram
Fats 1.64g 3.4g Groat
Carbs 58.99g 71.5g Groat
Calories 341kcal 343kcal Groat
Fiber 18.3g 10g Black gram
Calcium 138mg 18mg Black gram
Iron 7.57mg 2.2mg Black gram
Magnesium 267mg 231mg Black gram
Phosphorus 379mg 347mg Black gram
Potassium 983mg 460mg Black gram
Sodium 38mg 1mg Groat
Zinc 3.35mg 2.4mg Black gram
Copper 0.981mg 1.1mg Groat
Manganese 1.527mg 1.3mg Black gram
Selenium 8.2µg 8.3µg Groat
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.101mg Black gram
Vitamin B2 0.254mg 0.425mg Groat
Vitamin B3 1.447mg 7.02mg Groat
Vitamin B5 0.906mg 1.233mg Groat
Vitamin B6 0.281mg 0.21mg Black gram
Folate 216µg 30µg Black gram
Tryptophan 0.263mg 0.192mg Black gram
Threonine 0.875mg 0.506mg Black gram
Isoleucine 1.287mg 0.498mg Black gram
Leucine 2.089mg 0.832mg Black gram
Lysine 1.674mg 0.672mg Black gram
Methionine 0.367mg 0.172mg Black gram
Phenylalanine 1.473mg 0.52mg Black gram
Valine 1.416mg 0.678mg Black gram
Histidine 0.706mg 0.309mg Black gram
Saturated Fat 0.114g 0.741g Black gram
Monounsaturated Fat 0.085g 1.04g Groat
Polyunsaturated fat 1.071g 1.039g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
33%
Groat
Minerals Daily Need Coverage Score
143%
Black gram
109%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.627g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.1)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.