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  6. Black gram vs. Barley

Black gram vs. Barley — In-Depth Nutrition Comparison

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How are black gram and barley different?

  • Black gram is richer in folate, while barley is higher in manganese, selenium, fiber, vitamin B1, copper, iron, vitamin B6, vitamin B3, and zinc.
  • Barley covers your daily need for manganese, 67% more than black gram.
  • Black gram contains 5 times more folate than barley. Black gram contains 94µg of folate, while barley contains 19µg.
  • Black gram has a higher glycemic index (43) than barley (28).

Mungo beans, mature seeds, cooked, boiled, without salt and Barley, hulled types were used in this article.

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.
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%
Barley
Barley
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more CalciumCalcium +60.6%
Contains less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +105.7%
Contains more CopperCopper +258.3%
Contains more ZincZinc +233.7%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +371.6%
Contains more SeleniumSelenium +1408%

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%
Barley
Barley
5
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +394.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +330.7%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +206.9%
Contains more Vitamin B6Vitamin B6 +448.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Barley DV% diff.
Manganese 0.412mg 1.943mg 67%
Selenium 2.5µg 37.7µg 64%
Fiber 6.4g 17.3g 44%
Vitamin B1 0.15mg 0.646mg 41%
Copper 0.139mg 0.498mg 40%
Iron 1.75mg 3.6mg 23%
Vitamin B6 0.058mg 0.318mg 20%
Folate 94µg 19µg 19%
Vitamin B3 1.5mg 4.604mg 19%
Carbs 18.34g 73.48g 18%
Zinc 0.83mg 2.77mg 18%
Magnesium 63mg 133mg 17%
Vitamin B2 0.075mg 0.285mg 16%
Phosphorus 156mg 264mg 15%
Calories 105kcal 354kcal 12%
Protein 7.54g 12.48g 10%
Potassium 231mg 452mg 7%
Choline 29.6mg 5%
Polyunsaturated fat 0.359g 1.108g 5%
Vitamin E 0.15mg 0.57mg 3%
Vitamin B5 0.433mg 0.282mg 3%
Fats 0.55g 2.3g 3%
Saturated fat 0.038g 0.482g 2%
Calcium 53mg 33mg 2%
Vitamin C 1mg 0mg 1%
Monounsaturated fat 0.029g 0.295g 1%
Net carbs 11.94g 56.18g N/A
Sugar 2.01g 0.8g N/A
Sodium 7mg 12mg 0%
Vitamin A 2µg 1µg 0%
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.078mg 0.208mg 0%
Threonine 0.262mg 0.424mg 0%
Isoleucine 0.385mg 0.456mg 0%
Leucine 0.625mg 0.848mg 0%
Lysine 0.5mg 0.465mg 0%
Methionine 0.11mg 0.24mg 0%
Phenylalanine 0.44mg 0.7mg 0%
Valine 0.423mg 0.612mg 0%
Histidine 0.211mg 0.281mg 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
Barley
Barley
4
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more WaterWater +668.1%
Contains more ProteinProtein +65.5%
Contains more FatsFats +318.2%
Contains more CarbsCarbs +300.7%
Contains more OtherOther +117%

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
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +917.2%
Contains more Poly. FatPolyunsaturated fat +208.6%

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/170283/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.