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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.

Infographic

Black gram vs Bread infographic
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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 Calcium +211.3%
Contains more Iron +133.7%
Contains more Phosphorus +20.5%
Contains more Zinc +77.1%
Contains more Copper +42.4%
Equal in Magnesium - 59
Equal in Potassium - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains less Sodium -98.8%
Contains more Calcium +211.3%
Contains more Iron +133.7%
Contains more Phosphorus +20.5%
Contains more Zinc +77.1%
Contains more Copper +42.4%
Equal in Magnesium - 59
Equal in Potassium - 223

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 A +∞%
Contains more Vitamin C +400%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
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

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

All nutrients comparison - raw data values

Nutrient Black gram Bread Opinion
Net carbs 11.94g 51.07g Bread
Protein 7.54g 12.96g Bread
Fats 0.55g 4.27g Bread
Carbs 18.34g 55.77g Bread
Calories 105kcal 313kcal Bread
Starch g g
Fructose g g
Sugar 2.01g 6.42g Black gram
Fiber 6.4g 4.7g Black gram
Calcium 53mg 165mg Bread
Iron 1.75mg 4.09mg Bread
Magnesium 63mg 59mg Black gram
Phosphorus 156mg 188mg Bread
Potassium 231mg 223mg Black gram
Sodium 7mg 601mg Black gram
Zinc 0.83mg 1.47mg Bread
Copper 0.139mg 0.198mg Bread
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.2mg Black gram
Vitamin B1 0.15mg 0.439mg Bread
Vitamin B2 0.075mg 0.382mg Bread
Vitamin B3 1.5mg 6.25mg Bread
Vitamin B5 0.433mg 0.456mg Bread
Vitamin B6 0.058mg 0.153mg Bread
Folate 94µg 86µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 5.7µg Bread
Tryptophan 0.078mg 0.092mg Bread
Threonine 0.262mg 0.299mg Bread
Isoleucine 0.385mg 0.258mg Black gram
Leucine 0.625mg 0.461mg Black gram
Lysine 0.5mg 0.215mg Black gram
Methionine 0.11mg 0.105mg Black gram
Phenylalanine 0.44mg 0.315mg Black gram
Valine 0.423mg 0.31mg Black gram
Histidine 0.211mg 0.15mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.038g 0.989g Black gram
Monounsaturated Fat 0.029g 1.019g Bread
Polyunsaturated fat 0.359g 1.72g Bread

Which food is preferable for your diet?

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

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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

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)

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.