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  6. Black gram vs. Glutinous rice

Black gram vs. Glutinous rice — In-Depth Nutrition Comparison

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How are Black gram and Glutinous rice different?

  • Black gram has more Folate, Fiber, Phosphorus, Iron, Magnesium, Vitamin B1, Copper, Vitamin B3, Manganese, and Potassium than Glutinous rice.
  • Daily need coverage for Folate from Black gram is 23% higher.
  • Black gram contains 23 times more Potassium than Glutinous rice. While Black gram contains 231mg of Potassium, Glutinous rice contains only 10mg.

Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Black gram vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1160%
Contains more CalciumCalcium +2550%
Contains more PotassiumPotassium +2210%
Contains more IronIron +1150%
Contains more CopperCopper +183.7%
Contains more ZincZinc +102.4%
Contains more PhosphorusPhosphorus +1850%
Contains more ManganeseManganese +57.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +124%

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% 1.9% 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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +417.2%
Contains more Vitamin B5Vitamin B5 +101.4%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9300%
Contains more CholineCholine +1309.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +273.3%
Contains more FatsFats +189.5%
Contains more OtherOther +1414.3%
Contains more CarbsCarbs +15%
~equal in Water ~76.63g

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
22% 39% 39%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +420.3%
Contains more Mono. FatMonounsaturated Fat +141.4%
~equal in Saturated Fat ~0.039g

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

All nutrients comparison - raw data values

Nutrient Black gram Glutinous rice Opinion
Calories 105kcal 97kcal Black gram
Protein 7.54g 2.02g Black gram
Fats 0.55g 0.19g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 20.09g Glutinous rice
Carbs 18.34g 21.09g Glutinous rice
Magnesium 63mg 5mg Black gram
Calcium 53mg 2mg Black gram
Potassium 231mg 10mg Black gram
Iron 1.75mg 0.14mg Black gram
Sugar 2.01g 0.05g Glutinous rice
Fiber 6.4g 1g Black gram
Copper 0.139mg 0.049mg Black gram
Zinc 0.83mg 0.41mg Black gram
Phosphorus 156mg 8mg Black gram
Sodium 7mg 5mg Glutinous rice
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.04mg Black gram
Manganese 0.412mg 0.262mg Black gram
Selenium 2.5µg 5.6µg Glutinous rice
Vitamin B1 0.15mg 0.02mg Black gram
Vitamin B2 0.075mg 0.013mg Black gram
Vitamin B3 1.5mg 0.29mg Black gram
Vitamin B5 0.433mg 0.215mg Black gram
Vitamin B6 0.058mg 0.026mg Black gram
Vitamin K 2.7µg 0µg Black gram
Folate 94µg 1µg Black gram
Choline 29.6mg 2.1mg Black gram
Saturated Fat 0.038g 0.039g Black gram
Monounsaturated Fat 0.029g 0.07g Glutinous rice
Polyunsaturated fat 0.359g 0.069g Black gram
Tryptophan 0.078mg 0.023mg Black gram
Threonine 0.262mg 0.072mg Black gram
Isoleucine 0.385mg 0.087mg Black gram
Leucine 0.625mg 0.167mg Black gram
Lysine 0.5mg 0.073mg Black gram
Methionine 0.11mg 0.047mg Black gram
Phenylalanine 0.44mg 0.108mg Black gram
Valine 0.423mg 0.123mg Black gram
Histidine 0.211mg 0.047mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Glutinous rice
Minerals Daily Need Coverage Score
35%
Black gram
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 2mg)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.