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  6. Black gram vs. Wild rice raw

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

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Differences between black gram and wild rice raw

  • Black gram has more iron, copper, fiber, folate, magnesium, potassium, vitamin B1, and calcium, while wild rice raw has more vitamin B3 and zinc.
  • Black gram's daily need coverage for iron is 70% higher.
  • Wild rice raw contains 7 times less calcium than black gram. Black gram contains 138mg of calcium, while wild rice raw contains 21mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Mungo beans, mature seeds, raw and Wild rice, raw.

Infographic

Black gram vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +50.8%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +130.2%
Contains more IronIron +286.2%
Contains more CopperCopper +87.2%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +192.9%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -81.6%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +137.4%
Contains more FolateFolate +127.4%
Contains more Vitamin B3Vitamin B3 +365.3%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +39.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Wild rice raw DV% diff.
Iron 7.57mg 1.96mg 70%
Copper 0.981mg 0.524mg 51%
Fiber 18.3g 6.2g 48%
Vitamin B3 1.447mg 6.733mg 33%
Folate 216µg 95µg 30%
Zinc 3.35mg 5.96mg 24%
Protein 25.21g 14.73g 21%
Magnesium 267mg 177mg 21%
Potassium 983mg 427mg 16%
Vitamin B1 0.273mg 0.115mg 13%
Calcium 138mg 21mg 12%
Selenium 8.2µg 2.8µg 10%
Manganese 1.527mg 1.329mg 9%
Phosphorus 379mg 433mg 8%
Vitamin B6 0.281mg 0.391mg 8%
Choline 35mg 6%
Carbs 58.99g 74.9g 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 1.071g 0.676g 3%
Vitamin B5 0.906mg 1.074mg 3%
Vitamin K 1.9µg 2%
Calories 341kcal 357kcal 1%
Vitamin B2 0.254mg 0.262mg 1%
Sodium 38mg 7mg 1%
Fats 1.64g 1.08g 1%
Net carbs 40.69g 68.7g N/A
Sugar 2.5g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.114g 0.156g 0%
Monounsaturated fat 0.085g 0.159g 0%
Tryptophan 0.263mg 0.179mg 0%
Threonine 0.875mg 0.469mg 0%
Isoleucine 1.287mg 0.618mg 0%
Leucine 2.089mg 1.018mg 0%
Lysine 1.674mg 0.629mg 0%
Methionine 0.367mg 0.438mg 0%
Phenylalanine 1.473mg 0.721mg 0%
Valine 1.416mg 0.858mg 0%
Histidine 0.706mg 0.384mg 0%

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% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +71.1%
Contains more FatsFats +51.9%
Contains more WaterWater +39.2%
Contains more OtherOther +119.6%
Contains more CarbsCarbs +27%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -26.9%
Contains more Poly. FatPolyunsaturated fat +58.4%
Contains more Mono. FatMonounsaturated fat +87.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.