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  6. Black gram vs. Lentil

Black gram vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between Black gram and Lentil

  • The amount of Copper, Magnesium, Iron, Manganese, Fiber, Phosphorus, Zinc, Potassium, Vitamin B2, and Calcium in Black gram is higher than in Lentil.
  • Black gram covers your daily need of Copper 81% more than Lentil.
  • Black gram contains 7 times more Magnesium than Lentil. While Black gram contains 267mg of Magnesium, Lentil contains only 36mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Lentil 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
9
:
1
Lentil
Lentil
Contains more Calcium +626.3%
Contains more Iron +127.3%
Contains more Magnesium +641.7%
Contains more Phosphorus +110.6%
Contains more Potassium +166.4%
Contains more Zinc +163.8%
Contains more Copper +290.8%
Contains more Manganese +209.1%
Contains more Selenium +192.9%
Contains less Sodium -94.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +626.3%
Contains more Iron +127.3%
Contains more Magnesium +641.7%
Contains more Phosphorus +110.6%
Contains more Potassium +166.4%
Contains more Zinc +163.8%
Contains more Copper +290.8%
Contains more Manganese +209.1%
Contains more Selenium +192.9%
Contains less Sodium -94.7%

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
7
:
3
Lentil
Lentil
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B2 +247.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +42%
Contains more Vitamin B6 +57.9%
Contains more Folate +19.3%
Contains more Vitamin C +∞%
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +187.5%
Contains more Vitamin B1 +61.5%
Contains more Vitamin B2 +247.9%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +42%
Contains more Vitamin B6 +57.9%
Contains more Folate +19.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Lentil
Lentil
Contains more Protein +179.5%
Contains more Fats +331.6%
Contains more Carbs +193%
Contains more Other +304.8%
Contains more Water +544.8%
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
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +179.5%
Contains more Fats +331.6%
Contains more Carbs +193%
Contains more Other +304.8%
Contains more Water +544.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +32.8%
Contains more Polyunsaturated fat +512%
Contains less Saturated Fat -53.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +32.8%
Contains more Polyunsaturated fat +512%
Contains less Saturated Fat -53.5%

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

All nutrients comparison - raw data values

Nutrient Black gram Lentil Opinion
Net carbs 40.69g 12.23g Black gram
Protein 25.21g 9.02g Black gram
Fats 1.64g 0.38g Black gram
Carbs 58.99g 20.13g Black gram
Calories 341kcal 116kcal Black gram
Sugar 1.8g Black gram
Fiber 18.3g 7.9g Black gram
Calcium 138mg 19mg Black gram
Iron 7.57mg 3.33mg Black gram
Magnesium 267mg 36mg Black gram
Phosphorus 379mg 180mg Black gram
Potassium 983mg 369mg Black gram
Sodium 38mg 2mg Lentil
Zinc 3.35mg 1.27mg Black gram
Copper 0.981mg 0.251mg Black gram
Manganese 1.527mg 0.494mg Black gram
Selenium 8.2µg 2.8µg Black gram
Vitamin A 23IU 8IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.273mg 0.169mg Black gram
Vitamin B2 0.254mg 0.073mg Black gram
Vitamin B3 1.447mg 1.06mg Black gram
Vitamin B5 0.906mg 0.638mg Black gram
Vitamin B6 0.281mg 0.178mg Black gram
Folate 216µg 181µg Black gram
Vitamin K 1.7µg Lentil
Tryptophan 0.263mg 0.081mg Black gram
Threonine 0.875mg 0.323mg Black gram
Isoleucine 1.287mg 0.39mg Black gram
Leucine 2.089mg 0.654mg Black gram
Lysine 1.674mg 0.63mg Black gram
Methionine 0.367mg 0.077mg Black gram
Phenylalanine 1.473mg 0.445mg Black gram
Valine 1.416mg 0.448mg Black gram
Histidine 0.706mg 0.254mg Black gram
Saturated Fat 0.114g 0.053g Lentil
Monounsaturated Fat 0.085g 0.064g Black gram
Polyunsaturated fat 1.071g 0.175g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lentil
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
26%
Lentil
Minerals Daily Need Coverage Score
143%
Black gram
46%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.8g)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.