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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 for wheat Bread is 56% higher.
  • Black gram has less sodium.
  • Black gram has a lower glycemic index (43) than wheat Bread (60).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +211.3%
Contains more IronIron +133.7%
Contains more CopperCopper +42.4%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +234.2%
Contains more SeleniumSelenium +1236%
~equal in Magnesium ~59mg
~equal in Potassium ~223mg

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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +33.9%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +409.3%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B6Vitamin B6 +163.8%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.456mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Black gram Wheat Bread DV% diff.
Selenium 2.5µg 33.4µg 56%
Manganese 0.412mg 1.377mg 42%
Vitamin B3 1.5mg 6.25mg 30%
Iron 1.75mg 4.09mg 29%
Sodium 7mg 601mg 26%
Vitamin B1 0.15mg 0.439mg 24%
Vitamin B2 0.075mg 0.382mg 24%
Carbs 18.34g 55.77g 12%
Protein 7.54g 12.96g 11%
Calcium 53mg 165mg 11%
Calories 105kcal 313kcal 10%
Polyunsaturated fat 0.359g 1.72g 9%
Fiber 6.4g 4.7g 7%
Copper 0.139mg 0.198mg 7%
Vitamin B6 0.058mg 0.153mg 7%
Fats 0.55g 4.27g 6%
Zinc 0.83mg 1.47mg 6%
Phosphorus 156mg 188mg 5%
Saturated fat 0.038g 0.989g 4%
Vitamin K 2.7µg 5.7µg 3%
Monounsaturated fat 0.029g 1.019g 2%
Folate 94µg 86µg 2%
Vitamin C 1mg 0.2mg 1%
Magnesium 63mg 59mg 1%
Choline 29.6mg 22.1mg 1%
Vitamin E 0.15mg 0.24mg 1%
Net carbs 11.94g 51.07g N/A
Potassium 231mg 223mg 0%
Sugar 2.01g 6.42g N/A
Vitamin A 2µg 0µg 0%
Vitamin B5 0.433mg 0.456mg 0%
Tryptophan 0.078mg 0.092mg 0%
Threonine 0.262mg 0.299mg 0%
Isoleucine 0.385mg 0.258mg 0%
Leucine 0.625mg 0.461mg 0%
Lysine 0.5mg 0.215mg 0%
Methionine 0.11mg 0.105mg 0%
Phenylalanine 0.44mg 0.315mg 0%
Valine 0.423mg 0.31mg 0%
Histidine 0.211mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
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 WaterWater +199.3%
Contains more ProteinProtein +71.9%
Contains more FatsFats +676.4%
Contains more CarbsCarbs +204.1%
Contains more OtherOther +161.3%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +3413.8%
Contains more Poly. FatPolyunsaturated fat +379.1%

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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.