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Black gram vs Cereal - In-Depth Nutrition Comparison

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Differences between Black gram and Cereal

  • Black gram has more Copper, Fiber, Magnesium and Phosphorus, while Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3 and Vitamin A.
  • Cereal's daily need coverage for Vitamin B1 is 501% higher.
  • Cereal contains 14 times less Magnesium than Black gram. Black gram contains 267mg of Magnesium, while Cereal contains 19mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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Black gram vs Cereal 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
:
2
Cereal
Contains more Calcium +1280%
Contains more Potassium +836.2%
Contains more Magnesium +1305.3%
Contains more Copper +616.1%
Contains more Phosphorus +392.2%
Contains less Sodium -95.2%
Contains more Iron +349.9%
Contains more Zinc +126.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +1280%
Contains more Potassium +836.2%
Contains more Magnesium +1305.3%
Contains more Copper +616.1%
Contains more Phosphorus +392.2%
Contains less Sodium -95.2%
Contains more Iron +349.9%
Contains more Zinc +126.9%

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
:
8
Cereal
Contains more Vitamin B5 +300.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +12039.1%
Contains more Vitamin B1 +2203.3%
Contains more Vitamin B2 +1423.6%
Contains more Vitamin B3 +1947%
Contains more Vitamin B6 +2030.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +300.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +12039.1%
Contains more Vitamin B1 +2203.3%
Contains more Vitamin B2 +1423.6%
Contains more Vitamin B3 +1947%
Contains more Vitamin B6 +2030.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Black gram
393
Cereal
Mineral Summary Score
149
Black gram
212
Cereal

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 the food
Protein
151%
Black gram
36%
Cereal
Carbohydrates
59%
Black gram
87%
Cereal
Fats
8%
Black gram
5%
Cereal

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Cereal
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 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 richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 757mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.146g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Cereal Opinion
Calories 341 378 Cereal
Protein 25.21 6.06 Black gram
Fats 1.64 1.08 Black gram
Vitamin C 0 38.5 Cereal
Carbs 58.99 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Black gram
Iron 7.57 34.06 Cereal
Calcium 138 10 Black gram
Potassium 983 105 Black gram
Magnesium 267 19 Black gram
Sugars 10.35 Black gram
Fiber 18.3 1.4 Black gram
Copper 0.981 0.137 Black gram
Zinc 3.35 7.6 Cereal
Starch
Phosphorus 379 77 Black gram
Sodium 38 795 Black gram
Vitamin A 23 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Black gram
Vitamin B1 0.273 6.288 Cereal
Vitamin B2 0.254 3.87 Cereal
Vitamin B3 1.447 29.62 Cereal
Vitamin B5 0.906 0.226 Black gram
Vitamin B6 0.281 5.986 Cereal
Vitamin B12 0 Black gram
Vitamin K 0 Cereal
Folate 216 Black gram
Trans Fat 0 Cereal
Saturated Fat 0.114 0.26 Black gram
Monounsaturated Fat 0.085 0.204 Cereal
Polyunsaturated fat 1.071 0.354 Black gram
Tryptophan 0.263 0.066 Black gram
Threonine 0.875 0.241 Black gram
Isoleucine 1.287 0.26 Black gram
Leucine 2.089 0.767 Black gram
Lysine 1.674 0.113 Black gram
Methionine 0.367 0.13 Black gram
Phenylalanine 1.473 0.365 Black gram
Valine 1.416 0.344 Black gram
Histidine 0.706 0.162 Black gram
Fructose 0.26 Cereal

References

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

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.