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Black gram vs Bread - In-Depth Nutrition Comparison

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How are Black gram and Bread different?

  • Black gram is higher in Fiber, however Bread is richer in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Calcium, and Vitamin B6.
  • Daily need coverage for Selenium from Bread is 56% higher.
  • Black gram has less Sodium.

Mungo beans, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted are the varieties used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -98.8%
Contains more Iron +133.7%
Contains more Calcium +211.3%
Contains more Copper +42.4%
Contains more Zinc +77.1%
Contains more Phosphorus +20.5%
Equal in Potassium - 223
Equal in Magnesium - 59
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains less Sodium -98.8%
Contains more Iron +133.7%
Contains more Calcium +211.3%
Contains more Copper +42.4%
Contains more Zinc +77.1%
Contains more Phosphorus +20.5%
Equal in Potassium - 223
Equal in Magnesium - 59

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bread
Contains more Vitamin C +400%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B6 +163.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B5 - 0.456
Equal in Folate - 86
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +400%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B6 +163.8%
Contains more Vitamin K +111.1%
Equal in Vitamin B5 - 0.456
Equal in Folate - 86

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
38
Bread
Mineral Summary Score
35
Black gram
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
78%
Bread
Carbohydrates
18%
Black gram
56%
Bread
Fats
3%
Black gram
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Bread
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.951g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black gram Bread Opinion
Calories 105 313 Bread
Protein 7.54 12.96 Bread
Fats 0.55 4.27 Bread
Vitamin C 1 0.2 Black gram
Carbs 18.34 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 4.09 Bread
Calcium 53 165 Bread
Potassium 231 223 Black gram
Magnesium 63 59 Black gram
Sugar 2.01 6.42 Black gram
Fiber 6.4 4.7 Black gram
Copper 0.139 0.198 Bread
Zinc 0.83 1.47 Bread
Starch
Phosphorus 156 188 Bread
Sodium 7 601 Black gram
Vitamin A 31 0 Black gram
Vitamin E 0.15 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.15 0.439 Bread
Vitamin B2 0.075 0.382 Bread
Vitamin B3 1.5 6.25 Bread
Vitamin B5 0.433 0.456 Bread
Vitamin B6 0.058 0.153 Bread
Vitamin B12 0 0
Vitamin K 2.7 5.7 Bread
Folate 94 86 Black gram
Trans Fat 0 Bread
Saturated Fat 0.038 0.989 Black gram
Monounsaturated Fat 0.029 1.019 Bread
Polyunsaturated fat 0.359 1.72 Bread
Tryptophan 0.078 0.092 Bread
Threonine 0.262 0.299 Bread
Isoleucine 0.385 0.258 Black gram
Leucine 0.625 0.461 Black gram
Lysine 0.5 0.215 Black gram
Methionine 0.11 0.105 Black gram
Phenylalanine 0.44 0.315 Black gram
Valine 0.423 0.31 Black gram
Histidine 0.211 0.15 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.