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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 for black gram is 93% higher.
  • Flour has 12 times less magnesium than black gram. Black gram has 267mg of magnesium, while flour has 22mg.
  • Flour has a higher glycemic index than black gram.

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.
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%
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +818.7%
Contains more IronIron +63.1%
Contains more CopperCopper +581.3%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +250.9%
Contains more ManganeseManganese +123.9%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +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.
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%
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin B6Vitamin B6 +538.6%
Contains more FolateFolate +18%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +308%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
2
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 ProteinProtein +144%
Contains more FatsFats +67.3%
Contains more OtherOther +630.4%
Contains more CarbsCarbs +29.4%
Contains more WaterWater +10.4%

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
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -26.5%
Contains more Poly. FatPolyunsaturated fat +159.3%
~equal in Monounsaturated fat ~0.087g

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 DV% diff.
Copper 0.981mg 0.144mg 93%
Fiber 18.3g 2.7g 62%
Magnesium 267mg 22mg 58%
Selenium 8.2µg 33.9µg 47%
Vitamin B1 0.273mg 0.785mg 43%
Phosphorus 379mg 108mg 39%
Iron 7.57mg 4.64mg 37%
Manganese 1.527mg 0.682mg 37%
Protein 25.21g 10.33g 30%
Vitamin B3 1.447mg 5.904mg 28%
Potassium 983mg 107mg 26%
Zinc 3.35mg 0.7mg 24%
Vitamin B6 0.281mg 0.044mg 18%
Vitamin B2 0.254mg 0.494mg 18%
Calcium 138mg 15mg 12%
Vitamin B5 0.906mg 0.438mg 9%
Folate 216µg 183µg 8%
Carbs 58.99g 76.31g 6%
Polyunsaturated fat 1.071g 0.413g 4%
Choline 10.4mg 2%
Sodium 38mg 2mg 2%
Calories 341kcal 364kcal 1%
Fats 1.64g 0.98g 1%
Net carbs 40.69g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.114g 0.155g 0%
Monounsaturated fat 0.085g 0.087g 0%
Tryptophan 0.263mg 0.127mg 0%
Threonine 0.875mg 0.281mg 0%
Isoleucine 1.287mg 0.357mg 0%
Leucine 2.089mg 0.71mg 0%
Lysine 1.674mg 0.228mg 0%
Methionine 0.367mg 0.183mg 0%
Phenylalanine 1.473mg 0.52mg 0%
Valine 1.416mg 0.415mg 0%
Histidine 0.706mg 0.23mg 0%

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

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
34%
Black gram
46%
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.