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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 for 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.
  • Black gram has a lower glycemic index (43) than glutinous rice (98).

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% 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% 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 DV% diff.
Folate 94µg 1µg 23%
Fiber 6.4g 1g 22%
Phosphorus 156mg 8mg 21%
Iron 1.75mg 0.14mg 20%
Magnesium 63mg 5mg 14%
Vitamin B1 0.15mg 0.02mg 11%
Protein 7.54g 2.02g 11%
Copper 0.139mg 0.049mg 10%
Vitamin B3 1.5mg 0.29mg 8%
Manganese 0.412mg 0.262mg 7%
Potassium 231mg 10mg 7%
Selenium 2.5µg 5.6µg 6%
Calcium 53mg 2mg 5%
Choline 29.6mg 2.1mg 5%
Vitamin B2 0.075mg 0.013mg 5%
Zinc 0.83mg 0.41mg 4%
Vitamin B5 0.433mg 0.215mg 4%
Vitamin B6 0.058mg 0.026mg 2%
Polyunsaturated fat 0.359g 0.069g 2%
Vitamin K 2.7µg 0µg 2%
Carbs 18.34g 21.09g 1%
Vitamin C 1mg 0mg 1%
Vitamin E 0.15mg 0.04mg 1%
Fats 0.55g 0.19g 1%
Calories 105kcal 97kcal 0%
Net carbs 11.94g 20.09g N/A
Sugar 2.01g 0.05g N/A
Sodium 7mg 5mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.039g 0%
Monounsaturated fat 0.029g 0.07g 0%
Tryptophan 0.078mg 0.023mg 0%
Threonine 0.262mg 0.072mg 0%
Isoleucine 0.385mg 0.087mg 0%
Leucine 0.625mg 0.167mg 0%
Lysine 0.5mg 0.073mg 0%
Methionine 0.11mg 0.047mg 0%
Phenylalanine 0.44mg 0.108mg 0%
Valine 0.423mg 0.123mg 0%
Histidine 0.211mg 0.047mg 0%

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.