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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
143%
22%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram is relatively richer in minerals
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.