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
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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 | +142.7% |
| Contains more CalciumCalcium | +475% |
| Contains more PotassiumPotassium | +92.7% |
| Contains more IronIron | +187.8% |
| Contains more CopperCopper | +167.3% |
| Contains more ZincZinc | +26.4% |
| Contains more PhosphorusPhosphorus | +14.2% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +68.8% |
| Contains more SeleniumSelenium | +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.
| Contains more FolateFolate | +468.4% |
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +195.1% |
| Contains more Vitamin B5Vitamin B5 | +60.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.981mg | 0.367mg | 68% |
| Iron | 7.57mg | 2.63mg | 62% |
| Manganese | 1.527mg | 2.577mg | 46% |
| Folate | 216µg | 38µg | 45% |
| Magnesium | 267mg | 110mg | 37% |
| Protein | 25.21g | 10.34g | 30% |
| Vitamin B3 | 1.447mg | 4.27mg | 18% |
| Potassium | 983mg | 510mg | 14% |
| Fiber | 18.3g | 15.1g | 13% |
| Vitamin B5 | 0.906mg | 1.456mg | 11% |
| Calcium | 138mg | 24mg | 11% |
| Selenium | 8.2µg | 13.9µg | 10% |
| Phosphorus | 379mg | 332mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Carbs | 58.99g | 75.86g | 6% |
| Zinc | 3.35mg | 2.65mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B1 | 0.273mg | 0.316mg | 4% |
| Sodium | 38mg | 2mg | 2% |
| Polyunsaturated fat | 1.071g | 0.767g | 2% |
| Vitamin B6 | 0.281mg | 0.294mg | 1% |
| Calories | 341kcal | 338kcal | 0% |
| Fats | 1.64g | 1.63g | 0% |
| Net carbs | 40.69g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B2 | 0.254mg | 0.251mg | 0% |
| Saturated fat | 0.114g | 0.197g | 0% |
| Monounsaturated fat | 0.085g | 0.208g | 0% |
| Tryptophan | 0.263mg | 0.108mg | 0% |
| Threonine | 0.875mg | 0.289mg | 0% |
| Isoleucine | 1.287mg | 0.208mg | 0% |
| Leucine | 2.089mg | 0.563mg | 0% |
| Lysine | 1.674mg | 0.286mg | 0% |
| Methionine | 0.367mg | 0.153mg | 0% |
| Phenylalanine | 1.473mg | 0.435mg | 0% |
| Valine | 1.416mg | 0.317mg | 0% |
| Histidine | 0.706mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
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:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more ProteinProtein | +143.8% |
| Contains more OtherOther | +114% |
| Contains more CarbsCarbs | +28.6% |
~equal in
Fats
~1.63g
~equal in
Water
~10.6g
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
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains less Sat. FatSaturated fat | -42.1% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
| Contains more Mono. FatMonounsaturated fat | +144.7% |