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  6. Black gram vs. Flour

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.

Infographic

Black gram vs Flour 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
Flour
Flour
Contains more Calcium +820%
Contains more Iron +63.1%
Contains more Magnesium +1113.6%
Contains more Phosphorus +250.9%
Contains more Potassium +818.7%
Contains more Zinc +378.6%
Contains more Copper +581.3%
Contains more Manganese +123.9%
Contains less Sodium -94.7%
Contains more Selenium +313.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +820%
Contains more Iron +63.1%
Contains more Magnesium +1113.6%
Contains more Phosphorus +250.9%
Contains more Potassium +818.7%
Contains more Zinc +378.6%
Contains more Copper +581.3%
Contains more Manganese +123.9%
Contains less Sodium -94.7%
Contains more Selenium +313.4%

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
4
:
5
Flour
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%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Flour
Flour
Contains more Protein +144%
Contains more Fats +67.3%
Contains more Other +630.4%
Contains more Carbs +29.4%
Contains more Water +10.4%
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +144%
Contains more Fats +67.3%
Contains more Other +630.4%
Contains more Carbs +29.4%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Flour
Flour
Contains less Saturated Fat -26.5%
Contains more Polyunsaturated fat +159.3%
Equal in Monounsaturated Fat - 0.087
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -26.5%
Contains more Polyunsaturated fat +159.3%
Equal in Monounsaturated Fat - 0.087

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 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

All nutrients comparison - raw data values

Nutrient Black gram Flour Opinion
Net carbs 40.69g 73.61g Flour
Protein 25.21g 10.33g Black gram
Fats 1.64g 0.98g Black gram
Carbs 58.99g 76.31g Flour
Calories 341kcal 364kcal Flour
Sugar 0.27g Black gram
Fiber 18.3g 2.7g Black gram
Calcium 138mg 15mg Black gram
Iron 7.57mg 4.64mg Black gram
Magnesium 267mg 22mg Black gram
Phosphorus 379mg 108mg Black gram
Potassium 983mg 107mg Black gram
Sodium 38mg 2mg Flour
Zinc 3.35mg 0.7mg Black gram
Copper 0.981mg 0.144mg Black gram
Manganese 1.527mg 0.682mg Black gram
Selenium 8.2µg 33.9µg Flour
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.06mg Flour
Vitamin B1 0.273mg 0.785mg Flour
Vitamin B2 0.254mg 0.494mg Flour
Vitamin B3 1.447mg 5.904mg Flour
Vitamin B5 0.906mg 0.438mg Black gram
Vitamin B6 0.281mg 0.044mg Black gram
Folate 216µg 183µg Black gram
Vitamin K 0.3µg Flour
Tryptophan 0.263mg 0.127mg Black gram
Threonine 0.875mg 0.281mg Black gram
Isoleucine 1.287mg 0.357mg Black gram
Leucine 2.089mg 0.71mg Black gram
Lysine 1.674mg 0.228mg Black gram
Methionine 0.367mg 0.183mg Black gram
Phenylalanine 1.473mg 0.52mg Black gram
Valine 1.416mg 0.415mg Black gram
Histidine 0.706mg 0.23mg Black gram
Saturated Fat 0.114g 0.155g Black gram
Monounsaturated Fat 0.085g 0.087g Flour
Polyunsaturated fat 1.071g 0.413g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flour
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
50%
Flour
Minerals Daily Need Coverage Score
143%
Black gram
59%
Flour

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.

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. 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.