Black gram vs. Wheat — In-Depth Nutrition Comparison
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How are black gram and wheat different?
- Black gram is higher in iron, copper, folate, magnesium, and potassium; however, wheat is richer in selenium, manganese, vitamin B3, phosphorus, and vitamin B1.
- Daily need coverage for selenium for wheat is 148% higher.
- Black gram contains 5 times more folate than wheat . While black gram contains 216µg of folate, wheat contains only 43µg.
Mungo beans, mature seeds, raw and Wheat, durum are the varieties used in this article.
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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 | +85.4% |
| Contains more CalciumCalcium | +305.9% |
| Contains more PotassiumPotassium | +128.1% |
| Contains more IronIron | +115.1% |
| Contains more CopperCopper | +77.4% |
| Contains more ZincZinc | +24.2% |
| Contains more PhosphorusPhosphorus | +34% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +97.2% |
| Contains more SeleniumSelenium | +990.2% |
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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +109.9% |
| Contains more FolateFolate | +402.3% |
| Contains more Vitamin B1Vitamin B1 | +53.5% |
| Contains more Vitamin B3Vitamin B3 | +365.7% |
| Contains more Vitamin B6Vitamin B6 | +49.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.2µg | 89.4µg | 148% |
| Fiber | 18.3g | 73% | |
| Manganese | 1.527mg | 3.012mg | 65% |
| Iron | 7.57mg | 3.52mg | 51% |
| Copper | 0.981mg | 0.553mg | 48% |
| Folate | 216µg | 43µg | 43% |
| Vitamin B3 | 1.447mg | 6.738mg | 33% |
| Magnesium | 267mg | 144mg | 29% |
| Protein | 25.21g | 13.68g | 23% |
| Phosphorus | 379mg | 508mg | 18% |
| Potassium | 983mg | 431mg | 16% |
| Vitamin B1 | 0.273mg | 0.419mg | 12% |
| Vitamin B6 | 0.281mg | 0.419mg | 11% |
| Vitamin B2 | 0.254mg | 0.121mg | 10% |
| Calcium | 138mg | 34mg | 10% |
| Zinc | 3.35mg | 4.16mg | 7% |
| Carbs | 58.99g | 71.13g | 4% |
| Saturated fat | 0.114g | 0.454g | 2% |
| Sodium | 38mg | 2mg | 2% |
| Monounsaturated fat | 0.085g | 0.344g | 1% |
| Polyunsaturated fat | 1.071g | 0.978g | 1% |
| Fats | 1.64g | 2.47g | 1% |
| Vitamin B5 | 0.906mg | 0.935mg | 1% |
| Calories | 341kcal | 339kcal | 0% |
| Net carbs | 40.69g | 71.13g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.263mg | 0.176mg | 0% |
| Threonine | 0.875mg | 0.366mg | 0% |
| Isoleucine | 1.287mg | 0.533mg | 0% |
| Leucine | 2.089mg | 0.934mg | 0% |
| Lysine | 1.674mg | 0.303mg | 0% |
| Methionine | 0.367mg | 0.221mg | 0% |
| Phenylalanine | 1.473mg | 0.681mg | 0% |
| Valine | 1.416mg | 0.594mg | 0% |
| Histidine | 0.706mg | 0.322mg | 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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +84.3% |
| Contains more OtherOther | +88.8% |
| Contains more FatsFats | +50.6% |
| Contains more CarbsCarbs | +20.6% |
~equal in
Water
~10.94g
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -74.9% |
| Contains more Mono. FatMonounsaturated fat | +304.7% |
~equal in
Polyunsaturated fat
~0.978g