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  6. Black gram vs. Pilaf

Black gram vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between black gram and pilaf

  • Black gram has more copper, fiber, iron, magnesium, phosphorus, and manganese; however, pilaf is higher in selenium, vitamin B3, and vitamin B1.
  • Black gram covers your daily copper needs 91% more than pilaf.
  • Pilaf contains 15 times less fiber than black gram. Black gram contains 18.3g of fiber, while pilaf contains 1.2g.
  • Black gram has less sodium.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Black gram vs Pilaf 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%
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +66.3%
Contains more PotassiumPotassium +422.9%
Contains more IronIron +210.2%
Contains more CopperCopper +491%
Contains more ZincZinc +231.7%
Contains more PhosphorusPhosphorus +146.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +73.1%
Contains more SeleniumSelenium +295.1%

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%
Pilaf
Pilaf
9
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +120.9%
Contains more Vitamin B3Vitamin B3 +323.4%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~212µg

All nutrients comparison - raw data values

Nutrient Black gram Pilaf DV% diff.
Copper 0.981mg 0.166mg 91%
Fiber 18.3g 1.2g 68%
Iron 7.57mg 2.44mg 64%
Magnesium 267mg 32mg 56%
Sodium 38mg 1303mg 55%
Selenium 8.2µg 32.4µg 44%
Phosphorus 379mg 154mg 32%
Protein 25.21g 10.42g 30%
Vitamin B3 1.447mg 6.127mg 29%
Starch 71.23g 29%
Manganese 1.527mg 0.882mg 28%
Vitamin B1 0.273mg 0.603mg 28%
Potassium 983mg 188mg 23%
Zinc 3.35mg 1.01mg 21%
Vitamin B2 0.254mg 0.087mg 13%
Vitamin B6 0.281mg 0.4mg 9%
Calcium 138mg 83mg 6%
Carbs 58.99g 76.31g 6%
Vitamin C 0mg 4.1mg 5%
Polyunsaturated fat 1.071g 0.377g 5%
Vitamin B5 0.906mg 0.715mg 4%
Choline 17.5mg 3%
Vitamin B12 0µg 0.02µg 1%
Folate 216µg 212µg 1%
Monounsaturated fat 0.085g 0.373g 1%
Saturated fat 0.114g 0.307g 1%
Calories 341kcal 359kcal 1%
Fats 1.64g 1.37g 0%
Net carbs 40.69g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 1µg 4µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.263mg 0.086mg 0%
Threonine 0.875mg 0.221mg 0%
Isoleucine 1.287mg 0.279mg 0%
Leucine 2.089mg 0.523mg 0%
Lysine 1.674mg 0.189mg 0%
Methionine 0.367mg 0.145mg 0%
Phenylalanine 1.473mg 0.32mg 0%
Valine 1.416mg 0.374mg 0%
Histidine 0.706mg 0.15mg 0%

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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +141.9%
Contains more FatsFats +19.7%
Contains more WaterWater +34.3%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +14.9%

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Poly. FatPolyunsaturated fat +184.1%
Contains more Mono. FatMonounsaturated fat +338.8%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.