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  6. Black gram vs. Arborio rice

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

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What are the differences between Black gram and Arborio rice?

  • Black gram is higher in Phosphorus, Magnesium, Folate, Copper, Potassium, and Calcium, yet Arborio rice is higher in Selenium.
  • Black gram's daily need coverage for Phosphorus is 18% more.
  • Black gram has 53 times more Calcium than Arborio rice. While Black gram has 53mg of Calcium, Arborio rice has only 1mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Black gram vs Arborio 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
8
:
2
Arborio rice
Arborio rice
Contains more Calcium +5200%
Contains more Iron +19.9%
Contains more Magnesium +687.5%
Contains more Phosphorus +372.7%
Contains more Potassium +788.5%
Contains more Zinc +107.5%
Contains more Copper +93.1%
Contains more Manganese +15.4%
Contains less Sodium -100%
Contains more Selenium +200%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +5200%
Contains more Iron +19.9%
Contains more Magnesium +687.5%
Contains more Phosphorus +372.7%
Contains more Potassium +788.5%
Contains more Zinc +107.5%
Contains more Copper +93.1%
Contains more Manganese +15.4%
Contains less Sodium -100%
Contains more Selenium +200%

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
8
:
2
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +368.8%
Contains more Folate +59.3%
Equal in Vitamin B1 - 0.164
Equal in Vitamin B3 - 1.493
Equal in Vitamin B5 - 0.397
Equal in Vitamin B6 - 0.059
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +368.8%
Contains more Folate +59.3%
Equal in Vitamin B1 - 0.164
Equal in Vitamin B3 - 1.493
Equal in Vitamin B5 - 0.397
Equal in Vitamin B6 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Arborio rice
Arborio rice
Contains more Protein +219.5%
Contains more Fats +189.5%
Contains more Other +457.9%
Contains more Carbs +56.7%
Equal in Water - 68.53
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +219.5%
Contains more Fats +189.5%
Contains more Other +457.9%
Contains more Carbs +56.7%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Arborio rice
Arborio rice
Contains less Saturated Fat -25.5%
Contains more Polyunsaturated fat +618%
Contains more Monounsaturated Fat +100%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -25.5%
Contains more Polyunsaturated fat +618%
Contains more Monounsaturated Fat +100%

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

All nutrients comparison - raw data values

Nutrient Black gram Arborio rice Opinion
Net carbs 11.94g 28.73g Arborio rice
Protein 7.54g 2.36g Black gram
Fats 0.55g 0.19g Black gram
Carbs 18.34g 28.73g Arborio rice
Calories 105kcal 130kcal Arborio rice
Sugar 2.01g Arborio rice
Fiber 6.4g Black gram
Calcium 53mg 1mg Black gram
Iron 1.75mg 1.46mg Black gram
Magnesium 63mg 8mg Black gram
Phosphorus 156mg 33mg Black gram
Potassium 231mg 26mg Black gram
Sodium 7mg 0mg Arborio rice
Zinc 0.83mg 0.4mg Black gram
Copper 0.139mg 0.072mg Black gram
Manganese 0.412mg 0.357mg Black gram
Selenium 2.5µg 7.5µg Arborio rice
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.164mg Arborio rice
Vitamin B2 0.075mg 0.016mg Black gram
Vitamin B3 1.5mg 1.493mg Black gram
Vitamin B5 0.433mg 0.397mg Black gram
Vitamin B6 0.058mg 0.059mg Arborio rice
Folate 94µg 59µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.027mg Black gram
Threonine 0.262mg 0.084mg Black gram
Isoleucine 0.385mg 0.102mg Black gram
Leucine 0.625mg 0.195mg Black gram
Lysine 0.5mg 0.085mg Black gram
Methionine 0.11mg 0.056mg Black gram
Phenylalanine 0.44mg 0.126mg Black gram
Valine 0.423mg 0.144mg Black gram
Histidine 0.211mg 0.056mg Black gram
Saturated Fat 0.038g 0.051g Black gram
Monounsaturated Fat 0.029g 0.058g Arborio rice
Polyunsaturated fat 0.359g 0.05g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
13%
Arborio rice
Minerals Daily Need Coverage Score
35%
Black gram
20%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
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)

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/172427/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.