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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.
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% 1.9% 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

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%

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
Calories 105kcal 130kcal Arborio rice
Protein 7.54g 2.36g Black gram
Fats 0.55g 0.19g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 28.73g Arborio rice
Carbs 18.34g 28.73g Arborio rice
Magnesium 63mg 8mg Black gram
Calcium 53mg 1mg Black gram
Potassium 231mg 26mg Black gram
Iron 1.75mg 1.46mg Black gram
Sugar 2.01g Arborio rice
Fiber 6.4g Black gram
Copper 0.139mg 0.072mg Black gram
Zinc 0.83mg 0.4mg Black gram
Phosphorus 156mg 33mg Black gram
Sodium 7mg 0mg Arborio rice
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.357mg Black gram
Selenium 2.5µg 7.5µg Arborio rice
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
Vitamin K 2.7µg Black gram
Folate 94µg 59µg Black gram
Choline 29.6mg 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
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

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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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
12%
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.