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  6. Black gram vs. Barley

Black gram vs. Barley — In-Depth Nutrition Comparison

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Significant differences between Black gram and Barley

  • Black gram has more Folate, Phosphorus, Fiber, Magnesium, Manganese, Vitamin B5, Vitamin B1, and Iron, however, Barley is richer in Selenium.
  • Black gram covers your daily Folate needs 20% more than Barley.
  • Barley has 5 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Barley has 11mg.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Barley, pearled, cooked.

Infographic

Black gram vs Barley 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
Barley
Barley
Contains more Calcium +381.8%
Contains more Iron +31.6%
Contains more Magnesium +186.4%
Contains more Phosphorus +188.9%
Contains more Potassium +148.4%
Contains more Copper +32.4%
Contains more Manganese +59.1%
Contains less Sodium -57.1%
Contains more Selenium +244%
Equal in Zinc - 0.82
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Calcium +381.8%
Contains more Iron +31.6%
Contains more Magnesium +186.4%
Contains more Phosphorus +188.9%
Contains more Potassium +148.4%
Contains more Copper +32.4%
Contains more Manganese +59.1%
Contains less Sodium -57.1%
Contains more Selenium +244%
Equal in Zinc - 0.82

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
Barley
Barley
Contains more Vitamin A +342.9%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +21%
Contains more Vitamin B5 +220.7%
Contains more Folate +487.5%
Contains more Vitamin K +237.5%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B6 +98.3%
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%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin A +342.9%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +21%
Contains more Vitamin B5 +220.7%
Contains more Folate +487.5%
Contains more Vitamin K +237.5%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B6 +98.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Barley
Barley
Contains more Protein +233.6%
Contains more Fats +25%
Contains more Other +278.6%
Contains more Carbs +53.9%
Equal in Water - 68.8
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
Barley
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +233.6%
Contains more Fats +25%
Contains more Other +278.6%
Contains more Carbs +53.9%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Barley
Barley
Contains less Saturated Fat -59.1%
Contains more Polyunsaturated fat +67.8%
Contains more Monounsaturated Fat +96.6%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Barley
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains less Saturated Fat -59.1%
Contains more Polyunsaturated fat +67.8%
Contains more Monounsaturated Fat +96.6%

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

All nutrients comparison - raw data values

Nutrient Black gram Barley Opinion
Net carbs 11.94g 24.42g Barley
Protein 7.54g 2.26g Black gram
Fats 0.55g 0.44g Black gram
Carbs 18.34g 28.22g Barley
Calories 105kcal 123kcal Barley
Sugar 2.01g 0.28g Barley
Fiber 6.4g 3.8g Black gram
Calcium 53mg 11mg Black gram
Iron 1.75mg 1.33mg Black gram
Magnesium 63mg 22mg Black gram
Phosphorus 156mg 54mg Black gram
Potassium 231mg 93mg Black gram
Sodium 7mg 3mg Barley
Zinc 0.83mg 0.82mg Black gram
Copper 0.139mg 0.105mg Black gram
Manganese 0.412mg 0.259mg Black gram
Selenium 2.5µg 8.6µg Barley
Vitamin A 31IU 7IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.01mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.083mg Black gram
Vitamin B2 0.075mg 0.062mg Black gram
Vitamin B3 1.5mg 2.063mg Barley
Vitamin B5 0.433mg 0.135mg Black gram
Vitamin B6 0.058mg 0.115mg Barley
Folate 94µg 16µg Black gram
Vitamin K 2.7µg 0.8µg Black gram
Tryptophan 0.078mg 0.038mg Black gram
Threonine 0.262mg 0.077mg Black gram
Isoleucine 0.385mg 0.083mg Black gram
Leucine 0.625mg 0.154mg Black gram
Lysine 0.5mg 0.084mg Black gram
Methionine 0.11mg 0.043mg Black gram
Phenylalanine 0.44mg 0.127mg Black gram
Valine 0.423mg 0.111mg Black gram
Histidine 0.211mg 0.051mg Black gram
Saturated Fat 0.038g 0.093g Black gram
Monounsaturated Fat 0.029g 0.057g Barley
Polyunsaturated fat 0.359g 0.214g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Barley
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
10%
Barley
Minerals Daily Need Coverage Score
35%
Black gram
24%
Barley

Comparison summary

Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.055g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Sugar?
Barley
Barley is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.