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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +105.4%
Contains more CalciumCalcium +527.3%
Contains more PotassiumPotassium +143.9%
Contains more IronIron +100.8%
Contains more CopperCopper +93.9%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +79.1%
Contains more SeleniumSelenium +893.9%
~equal in Zinc ~3.68mg
~equal in Phosphorus ~364mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B2Vitamin B2 +38%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +107.3%
Contains more Vitamin B3Vitamin B3 +340.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B6 ~0.259mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Black gram Khorasan wheat DV% diff.
Selenium 8.2µg 81.5µg 133%
Folate 216µg 54%
Copper 0.981mg 0.506mg 53%
Manganese 1.527mg 2.735mg 53%
Iron 7.57mg 3.77mg 48%
Magnesium 267mg 130mg 33%
Vitamin B3 1.447mg 6.375mg 31%
Fiber 18.3g 11.1g 29%
Vitamin B1 0.273mg 0.566mg 24%
Starch 52.41g 22%
Protein 25.21g 14.54g 21%
Potassium 983mg 403mg 17%
Calcium 138mg 22mg 12%
Choline 25.8mg 5%
Vitamin B2 0.254mg 0.184mg 5%
Vitamin E 0.61mg 4%
Carbs 58.99g 70.58g 4%
Zinc 3.35mg 3.68mg 3%
Polyunsaturated fat 1.071g 0.621g 3%
Phosphorus 379mg 364mg 2%
Vitamin K 1.8µg 2%
Vitamin B6 0.281mg 0.259mg 2%
Sodium 38mg 5mg 1%
Fats 1.64g 2.13g 1%
Vitamin B5 0.906mg 0.949mg 1%
Calories 341kcal 337kcal 0%
Net carbs 40.69g 59.48g N/A
Sugar 7.84g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.114g 0.196g 0%
Monounsaturated fat 0.085g 0.213g 0%
Tryptophan 0.263mg 0.13mg 0%
Threonine 0.875mg 0.442mg 0%
Isoleucine 1.287mg 0.566mg 0%
Leucine 2.089mg 1.112mg 0%
Lysine 1.674mg 0.416mg 0%
Methionine 0.367mg 0.251mg 0%
Phenylalanine 1.473mg 0.772mg 0%
Valine 1.416mg 0.687mg 0%
Histidine 0.706mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
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 ProteinProtein +73.4%
Contains more OtherOther +100%
Contains more FatsFats +29.9%
Contains more CarbsCarbs +19.6%
~equal in Water ~11.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Poly. FatPolyunsaturated fat +72.5%
Contains more Mono. FatMonounsaturated fat +150.6%

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.