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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.
  • The glycemic index of black gram is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +687.5%
Contains more CalciumCalcium +5200%
Contains more PotassiumPotassium +788.5%
Contains more IronIron +19.9%
Contains more CopperCopper +93.1%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +372.7%
Contains more ManganeseManganese +15.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +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.
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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +368.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B6 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Arborio rice DV% diff.
Fiber 6.4g 26%
Phosphorus 156mg 33mg 18%
Magnesium 63mg 8mg 13%
Protein 7.54g 2.36g 10%
Folate 94µg 59µg 9%
Selenium 2.5µg 7.5µg 9%
Copper 0.139mg 0.072mg 7%
Potassium 231mg 26mg 6%
Choline 29.6mg 5%
Calcium 53mg 1mg 5%
Vitamin B2 0.075mg 0.016mg 5%
Iron 1.75mg 1.46mg 4%
Zinc 0.83mg 0.4mg 4%
Carbs 18.34g 28.73g 3%
Manganese 0.412mg 0.357mg 2%
Polyunsaturated fat 0.359g 0.05g 2%
Vitamin K 2.7µg 2%
Vitamin B5 0.433mg 0.397mg 1%
Calories 105kcal 130kcal 1%
Vitamin B1 0.15mg 0.164mg 1%
Vitamin E 0.15mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.55g 0.19g 1%
Net carbs 11.94g 28.73g N/A
Sugar 2.01g N/A
Sodium 7mg 0mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 1.5mg 1.493mg 0%
Vitamin B6 0.058mg 0.059mg 0%
Saturated fat 0.038g 0.051g 0%
Monounsaturated fat 0.029g 0.058g 0%
Tryptophan 0.078mg 0.027mg 0%
Threonine 0.262mg 0.084mg 0%
Isoleucine 0.385mg 0.102mg 0%
Leucine 0.625mg 0.195mg 0%
Lysine 0.5mg 0.085mg 0%
Methionine 0.11mg 0.056mg 0%
Phenylalanine 0.44mg 0.126mg 0%
Valine 0.423mg 0.144mg 0%
Histidine 0.211mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
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 ProteinProtein +219.5%
Contains more FatsFats +189.5%
Contains more OtherOther +457.9%
Contains more CarbsCarbs +56.7%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -25.5%
Contains more Poly. FatPolyunsaturated fat +618%
Contains more Mono. FatMonounsaturated fat +100%

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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.