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  6. Black gram vs. Semolina

Black gram vs. Semolina — In-Depth Nutrition Comparison

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How are Black gram and Semolina different?

  • Black gram is higher in Iron, Copper, Fiber, Magnesium, Folate, Phosphorus, Potassium, and Manganese, however, Semolina is richer in Vitamin B3, and Selenium.
  • Daily need coverage for Iron from Black gram is 85% higher.
  • Black gram contains 27 times more Folate than Semolina. While Black gram contains 216µg of Folate, Semolina contains only 8µg.

Mungo beans, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Black gram vs Semolina 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
8
:
2
Semolina
Semolina
Contains more Calcium +94.4%
Contains more Iron +923%
Contains more Magnesium +888.9%
Contains more Phosphorus +147.7%
Contains more Potassium +464.9%
Contains more Zinc +228.4%
Contains more Copper +245.4%
Contains more Manganese +47.5%
Contains less Sodium -94.7%
Contains more Selenium +142.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +94.4%
Contains more Iron +923%
Contains more Magnesium +888.9%
Contains more Phosphorus +147.7%
Contains more Potassium +464.9%
Contains more Zinc +228.4%
Contains more Copper +245.4%
Contains more Manganese +47.5%
Contains less Sodium -94.7%
Contains more Selenium +142.7%

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
5
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%
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%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Semolina
Semolina
Contains more Protein +235.7%
Contains more Fats +59.2%
Contains more Other +373.2%
Contains more Carbs +37.1%
Equal in Water - 9.86
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
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +235.7%
Contains more Fats +59.2%
Contains more Other +373.2%
Contains more Carbs +37.1%
Equal in Water - 9.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Semolina
Semolina
Contains less Saturated Fat -61.2%
Contains more Polyunsaturated fat +232.6%
Contains more Monounsaturated Fat +203.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -61.2%
Contains more Polyunsaturated fat +232.6%
Contains more Monounsaturated Fat +203.5%

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 Semolina
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Semolina Opinion
Net carbs 40.69g 79.09g Semolina
Protein 25.21g 7.51g Black gram
Fats 1.64g 1.03g Black gram
Carbs 58.99g 80.89g Semolina
Calories 341kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Black gram
Fiber 18.3g 1.8g Black gram
Calcium 138mg 71mg Black gram
Iron 7.57mg 0.74mg Black gram
Magnesium 267mg 27mg Black gram
Phosphorus 379mg 153mg Black gram
Potassium 983mg 174mg Black gram
Sodium 38mg 2mg Semolina
Zinc 3.35mg 1.02mg Black gram
Copper 0.981mg 0.284mg Black gram
Manganese 1.527mg 1.035mg Black gram
Selenium 8.2µg 19.9µg Semolina
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg Black gram
Vitamin E 0.03mg Semolina
Vitamin B1 0.273mg 0.224mg Black gram
Vitamin B2 0.254mg 0.05mg Black gram
Vitamin B3 1.447mg 5.048mg Semolina
Vitamin B5 0.906mg 0.672mg Black gram
Vitamin B6 0.281mg 0.452mg Semolina
Folate 216µg 8µg Black gram
Vitamin K 0.1µg Semolina
Tryptophan 0.263mg 0.103mg Black gram
Threonine 0.875mg 0.271mg Black gram
Isoleucine 1.287mg 0.339mg Black gram
Leucine 2.089mg 0.656mg Black gram
Lysine 1.674mg 0.215mg Black gram
Methionine 0.367mg 0.183mg Black gram
Phenylalanine 1.473mg 0.398mg Black gram
Valine 1.416mg 0.47mg Black gram
Histidine 0.706mg 0.185mg Black gram
Saturated Fat 0.114g 0.294g Black gram
Monounsaturated Fat 0.085g 0.258g Semolina
Polyunsaturated fat 1.071g 0.322g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
143%
Black gram
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 36mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.