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  6. Black gram vs. Brown rice

Black gram vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between black gram and brown rice

  • The amount of copper, iron, fiber, magnesium, folate, phosphorus, potassium, manganese, zinc, and vitamin B2 in black gram is higher than in brown rice.
  • Black gram covers your daily copper needs 97% more than brown rice.
  • Brown rice has 24 times less folate than black gram. Black gram has 216µg of folate, while brown rice has 9µg.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Black gram vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +584.6%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +1043%
Contains more IronIron +1251.8%
Contains more CopperCopper +825.5%
Contains more ZincZinc +371.8%
Contains more PhosphorusPhosphorus +268%
Contains more ManganeseManganese +56.8%
Contains more SeleniumSelenium +41.4%
Contains less SodiumSodium -89.5%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +128.5%
Contains more FolateFolate +2300%
Contains more Vitamin B3Vitamin B3 +77%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Brown rice DV% diff.
Copper 0.981mg 0.106mg 97%
Iron 7.57mg 0.56mg 88%
Fiber 18.3g 1.6g 67%
Magnesium 267mg 39mg 54%
Folate 216µg 9µg 52%
Protein 25.21g 2.74g 45%
Phosphorus 379mg 103mg 39%
Potassium 983mg 86mg 26%
Zinc 3.35mg 0.71mg 24%
Manganese 1.527mg 0.974mg 24%
Vitamin B2 0.254mg 0.069mg 14%
Calcium 138mg 3mg 14%
Vitamin B6 0.281mg 0.123mg 12%
Vitamin B5 0.906mg 0.38mg 11%
Calories 341kcal 123kcal 11%
Carbs 58.99g 25.58g 11%
Starch 24.79g 10%
Vitamin B1 0.273mg 0.178mg 8%
Vitamin B3 1.447mg 2.561mg 7%
Polyunsaturated fat 1.071g 0.366g 5%
Selenium 8.2µg 5.8µg 4%
Choline 9.2mg 2%
Sodium 38mg 4mg 1%
Fats 1.64g 0.97g 1%
Monounsaturated fat 0.085g 0.369g 1%
Saturated fat 0.114g 0.26g 1%
Vitamin E 0.17mg 1%
Net carbs 40.69g 23.98g N/A
Sugar 0.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.263mg 0.033mg 0%
Threonine 0.875mg 0.095mg 0%
Isoleucine 1.287mg 0.109mg 0%
Leucine 2.089mg 0.214mg 0%
Lysine 1.674mg 0.099mg 0%
Methionine 0.367mg 0.058mg 0%
Phenylalanine 1.473mg 0.133mg 0%
Valine 1.416mg 0.151mg 0%
Histidine 0.706mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +820.1%
Contains more FatsFats +69.1%
Contains more CarbsCarbs +130.6%
Contains more OtherOther +663.6%
Contains more WaterWater +550.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains more Mono. FatMonounsaturated fat +334.1%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.