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Black gram vs Flour - In-Depth Nutrition Comparison

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The main differences between Black gram and Flour

  • Black gram has more Copper, Fiber, Magnesium, Phosphorus, Manganese, Iron, and Potassium, however Flour has more Selenium, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Copper from Black gram is 93% higher.
  • Flour has 12 times less Magnesium than Black gram. Black gram has 267mg of Magnesium, while Flour has 22mg.

Food types used in this article are Mungo beans, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

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Black gram vs Flour infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +63.1%
Contains more Calcium +820%
Contains more Potassium +818.7%
Contains more Magnesium +1113.6%
Contains more Copper +581.3%
Contains more Zinc +378.6%
Contains more Phosphorus +250.9%
Contains less Sodium -94.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +63.1%
Contains more Calcium +820%
Contains more Potassium +818.7%
Contains more Magnesium +1113.6%
Contains more Copper +581.3%
Contains more Zinc +378.6%
Contains more Phosphorus +250.9%
Contains less Sodium -94.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.8%
Contains more Vitamin B6 +538.6%
Contains more Folate +18%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +308%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +106.8%
Contains more Vitamin B6 +538.6%
Contains more Folate +18%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +308%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
50
Flour
Mineral Summary Score
149
Black gram
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
62%
Flour
Carbohydrates
59%
Black gram
76%
Flour
Fats
8%
Black gram
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Flour
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 36mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 29)
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.

All nutrients comparison - raw data values

Nutrient Black gram Flour Opinion
Calories 341 364 Flour
Protein 25.21 10.33 Black gram
Fats 1.64 0.98 Black gram
Vitamin C 0 0
Carbs 58.99 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 4.64 Black gram
Calcium 138 15 Black gram
Potassium 983 107 Black gram
Magnesium 267 22 Black gram
Sugar 0.27 Black gram
Fiber 18.3 2.7 Black gram
Copper 0.981 0.144 Black gram
Zinc 3.35 0.7 Black gram
Starch
Phosphorus 379 108 Black gram
Sodium 38 2 Flour
Vitamin A 23 0 Black gram
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.273 0.785 Flour
Vitamin B2 0.254 0.494 Flour
Vitamin B3 1.447 5.904 Flour
Vitamin B5 0.906 0.438 Black gram
Vitamin B6 0.281 0.044 Black gram
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 216 183 Black gram
Trans Fat 0 Flour
Saturated Fat 0.114 0.155 Black gram
Monounsaturated Fat 0.085 0.087 Flour
Polyunsaturated fat 1.071 0.413 Black gram
Tryptophan 0.263 0.127 Black gram
Threonine 0.875 0.281 Black gram
Isoleucine 1.287 0.357 Black gram
Leucine 2.089 0.71 Black gram
Lysine 1.674 0.228 Black gram
Methionine 0.367 0.183 Black gram
Phenylalanine 1.473 0.52 Black gram
Valine 1.416 0.415 Black gram
Histidine 0.706 0.23 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.