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  6. Black gram vs. Rye

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.

Infographic

Black gram vs Rye 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.
Black gram
Black gram
7
:
3
Rye
Rye
Contains more Calcium +475%
Contains more Iron +187.8%
Contains more Magnesium +142.7%
Contains more Phosphorus +14.2%
Contains more Potassium +92.7%
Contains more Zinc +26.4%
Contains more Copper +167.3%
Contains less Sodium -94.7%
Contains more Manganese +68.8%
Contains more Selenium +69.5%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +475%
Contains more Iron +187.8%
Contains more Magnesium +142.7%
Contains more Phosphorus +14.2%
Contains more Potassium +92.7%
Contains more Zinc +26.4%
Contains more Copper +167.3%
Contains less Sodium -94.7%
Contains more Manganese +68.8%
Contains more Selenium +69.5%

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.
Black gram
Black gram
3
:
6
Rye
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
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Rye
Rye
Contains more Protein +143.8%
Contains more Other +114%
Contains more Carbs +28.6%
Equal in Fats - 1.63
Equal in Water - 10.6
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +143.8%
Contains more Other +114%
Contains more Carbs +28.6%
Equal in Fats - 1.63
Equal in Water - 10.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Rye
Rye
Contains less Saturated Fat -42.1%
Contains more Polyunsaturated fat +39.6%
Contains more Monounsaturated Fat +144.7%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -42.1%
Contains more Polyunsaturated fat +39.6%
Contains more Monounsaturated Fat +144.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Black gram Rye Opinion
Net carbs 40.69g 60.76g Rye
Protein 25.21g 10.34g Black gram
Fats 1.64g 1.63g Black gram
Carbs 58.99g 75.86g Rye
Calories 341kcal 338kcal Black gram
Fructose 0.11g Rye
Sugar 0.98g Black gram
Fiber 18.3g 15.1g Black gram
Calcium 138mg 24mg Black gram
Iron 7.57mg 2.63mg Black gram
Magnesium 267mg 110mg Black gram
Phosphorus 379mg 332mg Black gram
Potassium 983mg 510mg Black gram
Sodium 38mg 2mg Rye
Zinc 3.35mg 2.65mg Black gram
Copper 0.981mg 0.367mg Black gram
Manganese 1.527mg 2.577mg Rye
Selenium 8.2µg 13.9µg Rye
Vitamin A 23IU 11IU Black gram
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg Rye
Vitamin B1 0.273mg 0.316mg Rye
Vitamin B2 0.254mg 0.251mg Black gram
Vitamin B3 1.447mg 4.27mg Rye
Vitamin B5 0.906mg 1.456mg Rye
Vitamin B6 0.281mg 0.294mg Rye
Folate 216µg 38µg Black gram
Vitamin K 5.9µg Rye
Tryptophan 0.263mg 0.108mg Black gram
Threonine 0.875mg 0.289mg Black gram
Isoleucine 1.287mg 0.208mg Black gram
Leucine 2.089mg 0.563mg Black gram
Lysine 1.674mg 0.286mg Black gram
Methionine 0.367mg 0.153mg Black gram
Phenylalanine 1.473mg 0.435mg Black gram
Valine 1.416mg 0.317mg Black gram
Histidine 0.706mg 0.189mg Black gram
Saturated Fat 0.114g 0.197g Black gram
Monounsaturated Fat 0.085g 0.208g Rye
Polyunsaturated fat 1.071g 0.767g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
36%
Rye
Minerals Daily Need Coverage Score
143%
Black gram
98%
Rye

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.

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. 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.