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  6. Black gram vs. Rice

Black gram vs. Rice — In-Depth Nutrition Comparison

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How are black gram and rice different?

  • Black gram is higher than rice in copper, iron, fiber, magnesium, phosphorus, manganese, folate, potassium, zinc, and vitamin B2.
  • Black gram covers your daily need for copper, 101% more than rice.
  • Black gram contains 46 times more fiber than rice. Black gram contains 18.3g of fiber, while rice contains 0.4g.
  • Rice has a higher glycemic index (60) than black gram (43).

Mungo beans, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Black gram vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +2708.6%
Contains more IronIron +530.8%
Contains more CopperCopper +1321.7%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +781.4%
Contains more ManganeseManganese +223.5%
Contains less SodiumSodium -97.4%
~equal in Selenium ~7.5µg

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%
Rice
Rice
2
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +1853.8%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +202.2%
Contains more FolateFolate +272.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.476mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Rice DV% diff.
Copper 0.981mg 0.069mg 101%
Iron 7.57mg 1.2mg 80%
Fiber 18.3g 0.4g 72%
Magnesium 267mg 12mg 61%
Phosphorus 379mg 43mg 48%
Manganese 1.527mg 0.472mg 46%
Protein 25.21g 2.69g 45%
Folate 216µg 58µg 40%
Potassium 983mg 35mg 28%
Zinc 3.35mg 0.49mg 26%
Vitamin B2 0.254mg 0.013mg 19%
Vitamin B6 0.281mg 0.093mg 14%
Calcium 138mg 10mg 13%
Calories 341kcal 130kcal 11%
Carbs 58.99g 28.17g 10%
Vitamin B5 0.906mg 0.39mg 10%
Vitamin B1 0.273mg 0.163mg 9%
Polyunsaturated fat 1.071g 0.076g 7%
Sodium 38mg 1mg 2%
Fats 1.64g 0.28g 2%
Selenium 8.2µg 7.5µg 1%
Net carbs 40.69g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 1.447mg 1.476mg 0%
Choline 2.1mg 0%
Saturated fat 0.114g 0.077g 0%
Monounsaturated fat 0.085g 0.088g 0%
Tryptophan 0.263mg 0.031mg 0%
Threonine 0.875mg 0.096mg 0%
Isoleucine 1.287mg 0.116mg 0%
Leucine 2.089mg 0.222mg 0%
Lysine 1.674mg 0.097mg 0%
Methionine 0.367mg 0.063mg 0%
Phenylalanine 1.473mg 0.144mg 0%
Valine 1.416mg 0.164mg 0%
Histidine 0.706mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +837.2%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +700%
Contains more WaterWater +533.7%

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +1309.2%
Contains less Sat. FatSaturated fat -32.5%
~equal in Monounsaturated fat ~0.088g

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.