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Black gram vs Rye - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Rye

  • Black gram has more Copper, Iron, Folate, Magnesium, Potassium, Fiber, and Calcium, however Rye is higher in Manganese, Vitamin B3, and Vitamin B5.
  • Black gram covers your daily Copper needs 68% more than Rye.
  • Rye contains 6 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Rye contains 24mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Rye grain.

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Black gram vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rye
Contains more Iron +187.8%
Contains more Calcium +475%
Contains more Potassium +92.7%
Contains more Magnesium +142.7%
Contains more Copper +167.3%
Contains more Zinc +26.4%
Contains more Phosphorus +14.2%
Contains less Sodium -94.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +187.8%
Contains more Calcium +475%
Contains more Potassium +92.7%
Contains more Magnesium +142.7%
Contains more Copper +167.3%
Contains more Zinc +26.4%
Contains more Phosphorus +14.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rye
Contains more Vitamin A +109.1%
Contains more Folate +468.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B6 - 0.294
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin A +109.1%
Contains more Folate +468.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B6 - 0.294

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
36
Rye
Mineral Summary Score
149
Black gram
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
62%
Rye
Carbohydrates
59%
Black gram
76%
Rye
Fats
8%
Black gram
8%
Rye

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Rye
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.083g)
Which food is richer in minerals?
Black gram
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.

All nutrients comparison - raw data values

Nutrient Black gram Rye Opinion
Calories 341 338 Black gram
Protein 25.21 10.34 Black gram
Fats 1.64 1.63 Black gram
Vitamin C 0 0
Carbs 58.99 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 2.63 Black gram
Calcium 138 24 Black gram
Potassium 983 510 Black gram
Magnesium 267 110 Black gram
Sugar 0.98 Black gram
Fiber 18.3 15.1 Black gram
Copper 0.981 0.367 Black gram
Zinc 3.35 2.65 Black gram
Starch
Phosphorus 379 332 Black gram
Sodium 38 2 Rye
Vitamin A 23 11 Black gram
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.273 0.316 Rye
Vitamin B2 0.254 0.251 Black gram
Vitamin B3 1.447 4.27 Rye
Vitamin B5 0.906 1.456 Rye
Vitamin B6 0.281 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 216 38 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.197 Black gram
Monounsaturated Fat 0.085 0.208 Rye
Polyunsaturated fat 1.071 0.767 Black gram
Tryptophan 0.263 0.108 Black gram
Threonine 0.875 0.289 Black gram
Isoleucine 1.287 0.208 Black gram
Leucine 2.089 0.563 Black gram
Lysine 1.674 0.286 Black gram
Methionine 0.367 0.153 Black gram
Phenylalanine 1.473 0.435 Black gram
Valine 1.416 0.317 Black gram
Histidine 0.706 0.189 Black gram
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.