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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
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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 +2550%
Contains more Iron +1150%
Contains more Magnesium +1160%
Contains more Phosphorus +1850%
Contains more Potassium +2210%
Contains more Zinc +102.4%
Contains more Copper +183.7%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +2550%
Contains more Iron +1150%
Contains more Magnesium +1160%
Contains more Phosphorus +1850%
Contains more Potassium +2210%
Contains more Zinc +102.4%
Contains more Copper +183.7%
Contains less Sodium -28.6%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +9300%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +417.2%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +9300%
Contains more Vitamin K +∞%

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 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
Net carbs 11.94g 20.09g Glutinous rice
Protein 7.54g 2.02g Black gram
Fats 0.55g 0.19g Black gram
Carbs 18.34g 21.09g Glutinous rice
Calories 105kcal 97kcal Black gram
Starch g g
Fructose g g
Sugar 2.01g 0.05g Glutinous rice
Fiber 6.4g 1g Black gram
Calcium 53mg 2mg Black gram
Iron 1.75mg 0.14mg Black gram
Magnesium 63mg 5mg Black gram
Phosphorus 156mg 8mg Black gram
Potassium 231mg 10mg Black gram
Sodium 7mg 5mg Glutinous rice
Zinc 0.83mg 0.41mg Black gram
Copper 0.139mg 0.049mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.04mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
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
Folate 94µg 1µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Glutinous rice
Saturated Fat 0.038g 0.039g Black gram
Monounsaturated Fat 0.029g 0.07g Glutinous rice
Polyunsaturated fat 0.359g 0.069g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3
Glutinous rice
Mineral Summary Score
35
Black gram
5
Glutinous rice

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
12%
Glutinous rice
Carbohydrates
18%
Black gram
21%
Glutinous rice
Fats
3%
Black gram
1%
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

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
  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.