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  6. Black gram vs. Khorasan wheat

Black gram vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between Black gram and Khorasan wheat

  • Black gram has more Copper, Iron, Magnesium, Fiber, Potassium, and Calcium, while Khorasan wheat has more Selenium, Manganese, Vitamin B3, and Vitamin B1.
  • Khorasan wheat's daily need coverage for Selenium is 133% higher.
  • Khorasan wheat contains 6 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Khorasan wheat contains 22mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Black gram vs Khorasan 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
6
:
4
Khorasan wheat
Khorasan wheat
Contains more Calcium +527.3%
Contains more Iron +100.8%
Contains more Magnesium +105.4%
Contains more Potassium +143.9%
Contains more Copper +93.9%
Contains less Sodium -86.8%
Contains more Manganese +79.1%
Contains more Selenium +893.9%
Equal in Phosphorus - 364
Equal in Zinc - 3.68
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +527.3%
Contains more Iron +100.8%
Contains more Magnesium +105.4%
Contains more Potassium +143.9%
Contains more Copper +93.9%
Contains less Sodium -86.8%
Contains more Manganese +79.1%
Contains more Selenium +893.9%
Equal in Phosphorus - 364
Equal in Zinc - 3.68

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
6
:
5
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +130%
Contains more Vitamin B2 +38%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B3 +340.6%
Equal in Vitamin B5 - 0.949
Equal in Vitamin B6 - 0.259
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%
Khorasan 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% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +130%
Contains more Vitamin B2 +38%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B3 +340.6%
Equal in Vitamin B5 - 0.949
Equal in Vitamin B6 - 0.259

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Khorasan wheat
Khorasan wheat
Contains more Protein +73.4%
Contains more Other +100%
Contains more Fats +29.9%
Contains more Carbs +19.6%
Equal in Water - 11.07
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +73.4%
Contains more Other +100%
Contains more Fats +29.9%
Contains more Carbs +19.6%
Equal in Water - 11.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +72.5%
Contains more Monounsaturated Fat +150.6%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +72.5%
Contains more Monounsaturated Fat +150.6%

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 Khorasan wheat
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 Khorasan wheat Opinion
Net carbs 40.69g 59.48g Khorasan wheat
Protein 25.21g 14.54g Black gram
Fats 1.64g 2.13g Khorasan wheat
Carbs 58.99g 70.58g Khorasan wheat
Calories 341kcal 337kcal Black gram
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Black gram
Fiber 18.3g 11.1g Black gram
Calcium 138mg 22mg Black gram
Iron 7.57mg 3.77mg Black gram
Magnesium 267mg 130mg Black gram
Phosphorus 379mg 364mg Black gram
Potassium 983mg 403mg Black gram
Sodium 38mg 5mg Khorasan wheat
Zinc 3.35mg 3.68mg Khorasan wheat
Copper 0.981mg 0.506mg Black gram
Manganese 1.527mg 2.735mg Khorasan wheat
Selenium 8.2µg 81.5µg Khorasan wheat
Vitamin A 23IU 10IU Black gram
Vitamin A RAE 1µg 1µg
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.273mg 0.566mg Khorasan wheat
Vitamin B2 0.254mg 0.184mg Black gram
Vitamin B3 1.447mg 6.375mg Khorasan wheat
Vitamin B5 0.906mg 0.949mg Khorasan wheat
Vitamin B6 0.281mg 0.259mg Black gram
Folate 216µg Black gram
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.263mg 0.13mg Black gram
Threonine 0.875mg 0.442mg Black gram
Isoleucine 1.287mg 0.566mg Black gram
Leucine 2.089mg 1.112mg Black gram
Lysine 1.674mg 0.416mg Black gram
Methionine 0.367mg 0.251mg Black gram
Phenylalanine 1.473mg 0.772mg Black gram
Valine 1.416mg 0.687mg Black gram
Histidine 0.706mg 0.379mg Black gram
Trans Fat 0g 0.005g Black gram
Saturated Fat 0.114g 0.196g Black gram
Monounsaturated Fat 0.085g 0.213g Khorasan wheat
Polyunsaturated fat 1.071g 0.621g Black gram
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
143%
Black gram
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.082g)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.