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  6. Black gram vs. Wheat Bread

Black gram vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Black gram and Wheat Bread different?

  • Black gram is higher in Fiber, however, Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Calcium, and Vitamin B6.
  • Daily need coverage for Selenium from Wheat 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 Wheat Bread 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
3
:
7
Wheat Bread
Wheat Bread
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%
Contains more Manganese +234.2%
Contains more Selenium +1236%
Equal in Magnesium - 59
Equal in Potassium - 223
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Manganese +234.2%
Contains more Selenium +1236%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
3
:
7
Wheat Bread
Wheat 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
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%
Wheat Bread
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +199.3%
Contains more Protein +71.9%
Contains more Fats +676.4%
Contains more Carbs +204.1%
Contains more Other +161.3%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +199.3%
Contains more Protein +71.9%
Contains more Fats +676.4%
Contains more Carbs +204.1%
Contains more Other +161.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +3413.8%
Contains more Polyunsaturated fat +379.1%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +3413.8%
Contains more Polyunsaturated fat +379.1%

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 Wheat 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 Wheat Bread Opinion
Net carbs 11.94g 51.07g Wheat Bread
Protein 7.54g 12.96g Wheat Bread
Fats 0.55g 4.27g Wheat Bread
Carbs 18.34g 55.77g Wheat Bread
Calories 105kcal 313kcal Wheat Bread
Sugar 2.01g 6.42g Black gram
Fiber 6.4g 4.7g Black gram
Calcium 53mg 165mg Wheat Bread
Iron 1.75mg 4.09mg Wheat Bread
Magnesium 63mg 59mg Black gram
Phosphorus 156mg 188mg Wheat Bread
Potassium 231mg 223mg Black gram
Sodium 7mg 601mg Black gram
Zinc 0.83mg 1.47mg Wheat Bread
Copper 0.139mg 0.198mg Wheat Bread
Manganese 0.412mg 1.377mg Wheat Bread
Selenium 2.5µg 33.4µg Wheat Bread
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.24mg Wheat Bread
Vitamin C 1mg 0.2mg Black gram
Vitamin B1 0.15mg 0.439mg Wheat Bread
Vitamin B2 0.075mg 0.382mg Wheat Bread
Vitamin B3 1.5mg 6.25mg Wheat Bread
Vitamin B5 0.433mg 0.456mg Wheat Bread
Vitamin B6 0.058mg 0.153mg Wheat Bread
Folate 94µg 86µg Black gram
Vitamin K 2.7µg 5.7µg Wheat Bread
Tryptophan 0.078mg 0.092mg Wheat Bread
Threonine 0.262mg 0.299mg Wheat 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
Saturated Fat 0.038g 0.989g Black gram
Monounsaturated Fat 0.029g 1.019g Wheat Bread
Polyunsaturated fat 0.359g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
35%
Black gram
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Wheat Bread
Wheat 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

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. Wheat 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.