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  6. Black gram vs. Wild rice

Black gram vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Black gram and Wild rice

  • Wild rice has less Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Potassium, Vitamin B1, and Zinc.
  • Black gram's daily need coverage for Copper is 96% more.
  • Black gram has 13 times more Iron than Wild rice. Black gram has 7.57mg of Iron, while Wild rice has 0.6mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Wild rice, cooked.

Infographic

Black gram vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +4500%
Contains more Iron +1161.7%
Contains more Magnesium +734.4%
Contains more Phosphorus +362.2%
Contains more Potassium +873.3%
Contains more Zinc +150%
Contains more Copper +710.7%
Contains more Manganese +441.5%
Contains more Selenium +925%
Contains less Sodium -92.1%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +4500%
Contains more Iron +1161.7%
Contains more Magnesium +734.4%
Contains more Phosphorus +362.2%
Contains more Potassium +873.3%
Contains more Zinc +150%
Contains more Copper +710.7%
Contains more Manganese +441.5%
Contains more Selenium +925%
Contains less Sodium -92.1%

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
7
:
2
Wild rice
Wild rice
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +425%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +488.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +730.8%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +425%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +488.3%
Contains more Vitamin B6 +108.1%
Contains more Folate +730.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Wild rice
Wild rice
Contains more Protein +531.8%
Contains more Fats +382.4%
Contains more Carbs +176.4%
Contains more Other +740%
Contains more Water +584.5%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +531.8%
Contains more Fats +382.4%
Contains more Carbs +176.4%
Contains more Other +740%
Contains more Water +584.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +402.8%
Contains less Saturated Fat -57%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +402.8%
Contains less Saturated Fat -57%

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Wild rice Opinion
Net carbs 40.69g 19.54g Black gram
Protein 25.21g 3.99g Black gram
Fats 1.64g 0.34g Black gram
Carbs 58.99g 21.34g Black gram
Calories 341kcal 101kcal Black gram
Fructose 0.2g Wild rice
Sugar 0.73g Black gram
Fiber 18.3g 1.8g Black gram
Calcium 138mg 3mg Black gram
Iron 7.57mg 0.6mg Black gram
Magnesium 267mg 32mg Black gram
Phosphorus 379mg 82mg Black gram
Potassium 983mg 101mg Black gram
Sodium 38mg 3mg Wild rice
Zinc 3.35mg 1.34mg Black gram
Copper 0.981mg 0.121mg Black gram
Manganese 1.527mg 0.282mg Black gram
Selenium 8.2µg 0.8µg Black gram
Vitamin A 23IU 3IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.24mg Wild rice
Vitamin B1 0.273mg 0.052mg Black gram
Vitamin B2 0.254mg 0.087mg Black gram
Vitamin B3 1.447mg 1.287mg Black gram
Vitamin B5 0.906mg 0.154mg Black gram
Vitamin B6 0.281mg 0.135mg Black gram
Folate 216µg 26µg Black gram
Vitamin K 0.5µg Wild rice
Tryptophan 0.263mg 0.049mg Black gram
Threonine 0.875mg 0.127mg Black gram
Isoleucine 1.287mg 0.167mg Black gram
Leucine 2.089mg 0.276mg Black gram
Lysine 1.674mg 0.17mg Black gram
Methionine 0.367mg 0.119mg Black gram
Phenylalanine 1.473mg 0.195mg Black gram
Valine 1.416mg 0.232mg Black gram
Histidine 0.706mg 0.104mg Black gram
Saturated Fat 0.114g 0.049g Wild rice
Monounsaturated Fat 0.085g 0.05g Black gram
Polyunsaturated fat 1.071g 0.213g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
143%
Black gram
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.