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  6. Black gram vs. Cereal

Black gram vs. Cereal — In-Depth Nutrition Comparison

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Important differences between Black gram and Cereal

  • Black gram has more Fiber, however, Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 512% more.
  • Black gram has 5 times more Fiber than Cereal. Black gram has 6.4g of Fiber, while Cereal has 1.4g.
  • Black gram is lower in Sodium.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Black gram vs Cereal 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
6
:
4
Cereal
Cereal
Contains more Calcium +430%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains more Potassium +120%
Contains less Sodium -99.1%
Contains more Iron +1846.3%
Contains more Zinc +815.7%
Contains more Manganese +91.7%
Contains more Selenium +152%
Equal in Copper - 0.137
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +430%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains more Potassium +120%
Contains less Sodium -99.1%
Contains more Iron +1846.3%
Contains more Zinc +815.7%
Contains more Manganese +91.7%
Contains more Selenium +152%
Equal in Copper - 0.137

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
6
:
6
Cereal
Cereal
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +8906.5%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%
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%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +8906.5%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Cereal
Cereal
Contains more Protein +24.4%
Contains more Water +1818.3%
Contains more Fats +96.4%
Contains more Carbs +373.6%
Contains more Other +110.4%
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
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +24.4%
Contains more Water +1818.3%
Contains more Fats +96.4%
Contains more Carbs +373.6%
Contains more Other +110.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Cereal
Cereal
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +603.4%
Equal in Polyunsaturated fat - 0.354
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +603.4%
Equal in Polyunsaturated fat - 0.354

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 Cereal
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cereal Opinion
Net carbs 11.94g 85.45g Cereal
Protein 7.54g 6.06g Black gram
Fats 0.55g 1.08g Cereal
Carbs 18.34g 86.85g Cereal
Calories 105kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 2.01g 10.35g Black gram
Fiber 6.4g 1.4g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 34.06mg Cereal
Magnesium 63mg 19mg Black gram
Phosphorus 156mg 77mg Black gram
Potassium 231mg 105mg Black gram
Sodium 7mg 795mg Black gram
Zinc 0.83mg 7.6mg Cereal
Copper 0.139mg 0.137mg Black gram
Manganese 0.412mg 0.79mg Cereal
Selenium 2.5µg 6.3µg Cereal
Vitamin A 31IU 2792IU Cereal
Vitamin A RAE 2µg 814µg Cereal
Vitamin E 0.15mg 0.08mg Black gram
Vitamin C 1mg 38.5mg Cereal
Vitamin B1 0.15mg 6.288mg Cereal
Vitamin B2 0.075mg 3.87mg Cereal
Vitamin B3 1.5mg 29.62mg Cereal
Vitamin B5 0.433mg 0.226mg Black gram
Vitamin B6 0.058mg 5.986mg Cereal
Folate 94µg Black gram
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.066mg Black gram
Threonine 0.262mg 0.241mg Black gram
Isoleucine 0.385mg 0.26mg Black gram
Leucine 0.625mg 0.767mg Cereal
Lysine 0.5mg 0.113mg Black gram
Methionine 0.11mg 0.13mg Cereal
Phenylalanine 0.44mg 0.365mg Black gram
Valine 0.423mg 0.344mg Black gram
Histidine 0.211mg 0.162mg Black gram
Saturated Fat 0.038g 0.26g Black gram
Monounsaturated Fat 0.029g 0.204g Cereal
Polyunsaturated fat 0.359g 0.354g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cereal
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
393%
Cereal
Minerals Daily Need Coverage Score
35%
Black gram
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 8.34g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 788mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.