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  6. Black gram vs. Wheat

Black gram vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Black gram and Wheat

  • Black gram has more Copper, Iron, Fiber, Magnesium, Folate, Phosphorus, Potassium, Manganese, and Vitamin B2, however, Wheat has more Selenium.
  • Black gram's daily need coverage for Copper is 86% more.
  • Black gram has 20 times more Folate than Wheat. Black gram has 216µg of Folate, while Wheat has 11µg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Black gram vs Wheat 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
Wheat
Wheat
Contains more Calcium +1433.3%
Contains more Iron +330.1%
Contains more Magnesium +456.3%
Contains more Phosphorus +157.8%
Contains more Potassium +499.4%
Contains more Zinc +82.1%
Contains more Copper +373.9%
Contains more Manganese +48.3%
Contains less Sodium -78.9%
Contains more Selenium +289%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1433.3%
Contains more Iron +330.1%
Contains more Magnesium +456.3%
Contains more Phosphorus +157.8%
Contains more Potassium +499.4%
Contains more Zinc +82.1%
Contains more Copper +373.9%
Contains more Manganese +48.3%
Contains less Sodium -78.9%
Contains more Selenium +289%

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
8
:
2
Wheat
Wheat
Contains more Vitamin A +475%
Contains more Vitamin B1 +187.4%
Contains more Vitamin B2 +746.7%
Contains more Vitamin B6 +301.4%
Contains more Folate +1863.6%
Contains more Vitamin B3 +59.3%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +475%
Contains more Vitamin B1 +187.4%
Contains more Vitamin B2 +746.7%
Contains more Vitamin B6 +301.4%
Contains more Folate +1863.6%
Contains more Vitamin B3 +59.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Wheat
Wheat
Contains more Protein +341.5%
Contains more Fats +97.6%
Contains more Carbs +113.7%
Contains more Other +394.1%
Contains more Water +503.5%
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +341.5%
Contains more Fats +97.6%
Contains more Carbs +113.7%
Contains more Other +394.1%
Contains more Water +503.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Wheat
Wheat
Contains more Polyunsaturated fat +340.7%
Contains less Saturated Fat -32.5%
Equal in Monounsaturated Fat - 0.084
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Polyunsaturated fat +340.7%
Contains less Saturated Fat -32.5%
Equal in Monounsaturated Fat - 0.084

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

All nutrients comparison - raw data values

Nutrient Black gram Wheat Opinion
Net carbs 40.69g 23.3g Black gram
Protein 25.21g 5.71g Black gram
Fats 1.64g 0.83g Black gram
Carbs 58.99g 27.6g Black gram
Calories 341kcal 132kcal Black gram
Sugar 3.07g Black gram
Fiber 18.3g 4.3g Black gram
Calcium 138mg 9mg Black gram
Iron 7.57mg 1.76mg Black gram
Magnesium 267mg 48mg Black gram
Phosphorus 379mg 147mg Black gram
Potassium 983mg 164mg Black gram
Sodium 38mg 8mg Wheat
Zinc 3.35mg 1.84mg Black gram
Copper 0.981mg 0.207mg Black gram
Manganese 1.527mg 1.03mg Black gram
Selenium 8.2µg 31.9µg Wheat
Vitamin A 23IU 4IU Black gram
Vitamin A RAE 1µg Black gram
Vitamin E 0.24mg Wheat
Vitamin B1 0.273mg 0.095mg Black gram
Vitamin B2 0.254mg 0.03mg Black gram
Vitamin B3 1.447mg 2.305mg Wheat
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.07mg Black gram
Folate 216µg 11µg Black gram
Tryptophan 0.263mg 0.051mg Black gram
Threonine 0.875mg 0.172mg Black gram
Isoleucine 1.287mg 0.22mg Black gram
Leucine 2.089mg 0.432mg Black gram
Lysine 1.674mg 0.161mg Black gram
Methionine 0.367mg 0.097mg Black gram
Phenylalanine 1.473mg 0.3mg Black gram
Valine 1.416mg 0.267mg Black gram
Histidine 0.706mg 0.147mg Black gram
Trans Fat 0g 0.002g Black gram
Saturated Fat 0.114g 0.077g Wheat
Monounsaturated Fat 0.085g 0.084g Black gram
Polyunsaturated fat 1.071g 0.243g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
143%
Black gram
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.