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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, 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
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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 more Calcium +430%
Contains more Potassium +120%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains less Sodium -99.1%
Contains more Iron +1846.3%
Contains more Zinc +815.7%
Equal in Copper - 0.137
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +430%
Contains more Potassium +120%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains less Sodium -99.1%
Contains more Iron +1846.3%
Contains more Zinc +815.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cereal
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%
Contains more Vitamin C +3750%
Contains more Vitamin A +8906.5%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%
Contains more Vitamin C +3750%
Contains more Vitamin A +8906.5%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%

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 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
Calories 105kcal 378kcal Cereal
Protein 7.54g 6.06g Black gram
Fats 0.55g 1.08g Cereal
Vitamin C 1mg 38.5mg Cereal
Net carbs 11.94g 85.45g Cereal
Carbs 18.34g 86.85g Cereal
Cholesterol 0mg mg Cereal
Vitamin D 0IU IU Black gram
Iron 1.75mg 34.06mg Cereal
Calcium 53mg 10mg Black gram
Potassium 231mg 105mg Black gram
Magnesium 63mg 19mg Black gram
Sugar 2.01g 10.35g Black gram
Fiber 6.4g 1.4g Black gram
Copper 0.139mg 0.137mg Black gram
Zinc 0.83mg 7.6mg Cereal
Starch g g
Phosphorus 156mg 77mg Black gram
Sodium 7mg 795mg Black gram
Vitamin A 31IU 2792IU Cereal
Vitamin E 0.15mg 0.08mg Black gram
Vitamin D 0µg µg Black gram
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
Vitamin B12 0µg µg Black gram
Vitamin K 2.7µg 0µg Black gram
Folate 94µg µg Black gram
Trans Fat 0g g Cereal
Saturated Fat 0.038g 0.26g Black gram
Monounsaturated Fat 0.029g 0.204g Cereal
Polyunsaturated fat 0.359g 0.354g 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
Fructose g 0.26g Cereal

Which food is preferable for your diet?

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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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
393
Cereal
Mineral Summary Score
35
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 food.
Protein
45%
Black gram
36%
Cereal
Carbohydrates
18%
Black gram
87%
Cereal
Fats
3%
Black gram
5%
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

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

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.