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Black gram vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Arborio rice?

  • Arborio rice has less Copper, Iron, Magnesium, Manganese, Phosphorus, Folate, Potassium, Zinc, Vitamin B2, and Vitamin B6 than Black gram.
  • Black gram's daily need coverage for Copper is 101% higher.
  • Black gram has 38 times more Potassium than Arborio rice. Black gram has 983mg of Potassium, while Arborio rice has 26mg.

We used Mungo beans, mature seeds, raw and Rice, white, short-grain, enriched, cooked types in this comparison.

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Black gram vs Arborio rice 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 +418.5%
Contains more Calcium +13700%
Contains more Potassium +3680.8%
Contains more Magnesium +3237.5%
Contains more Copper +1262.5%
Contains more Zinc +737.5%
Contains more Phosphorus +1048.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +418.5%
Contains more Calcium +13700%
Contains more Potassium +3680.8%
Contains more Magnesium +3237.5%
Contains more Copper +1262.5%
Contains more Zinc +737.5%
Contains more Phosphorus +1048.5%
Contains less Sodium -100%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +1487.5%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +376.3%
Contains more Folate +266.1%
Equal in Vitamin B3 - 1.493
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% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +1487.5%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +376.3%
Contains more Folate +266.1%
Equal in Vitamin B3 - 1.493

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
13
Arborio rice
Mineral Summary Score
149
Black gram
14
Arborio rice

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
14%
Arborio rice
Carbohydrates
59%
Black gram
29%
Arborio rice
Fats
8%
Black gram
1%
Arborio rice

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 Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Arborio rice
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 is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Black gram Arborio rice Opinion
Calories 341 130 Black gram
Protein 25.21 2.36 Black gram
Fats 1.64 0.19 Black gram
Vitamin C 0 0
Carbs 58.99 28.73 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 1.46 Black gram
Calcium 138 1 Black gram
Potassium 983 26 Black gram
Magnesium 267 8 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.981 0.072 Black gram
Zinc 3.35 0.4 Black gram
Starch
Phosphorus 379 33 Black gram
Sodium 38 0 Arborio rice
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.164 Black gram
Vitamin B2 0.254 0.016 Black gram
Vitamin B3 1.447 1.493 Arborio rice
Vitamin B5 0.906 0.397 Black gram
Vitamin B6 0.281 0.059 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 59 Black gram
Trans Fat 0 Arborio rice
Saturated Fat 0.114 0.051 Arborio rice
Monounsaturated Fat 0.085 0.058 Black gram
Polyunsaturated fat 1.071 0.05 Black gram
Tryptophan 0.263 0.027 Black gram
Threonine 0.875 0.084 Black gram
Isoleucine 1.287 0.102 Black gram
Leucine 2.089 0.195 Black gram
Lysine 1.674 0.085 Black gram
Methionine 0.367 0.056 Black gram
Phenylalanine 1.473 0.126 Black gram
Valine 1.416 0.144 Black gram
Histidine 0.706 0.056 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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.