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Black gram vs Groat - In-Depth Nutrition Comparison

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The main differences between Black gram and Groat

  • Groat contains less Folate, Fiber, Phosphorus, Iron, and Vitamin B1 than Black gram.
  • Daily need coverage for Folate from Black gram is 20% higher.
  • Groat has 8 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Groat has 7mg.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Black gram vs Groat 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 Iron +118.8%
Contains more Calcium +657.1%
Contains more Potassium +162.5%
Contains more Magnesium +23.5%
Contains more Zinc +36.1%
Contains more Phosphorus +122.9%
Contains less Sodium -42.9%
Equal in Copper - 0.146
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +118.8%
Contains more Calcium +657.1%
Contains more Potassium +162.5%
Contains more Magnesium +23.5%
Contains more Zinc +36.1%
Contains more Phosphorus +122.9%
Contains less Sodium -42.9%
Equal in Copper - 0.146

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
:
1
Groat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +20.6%
Contains more Vitamin K +42.1%
Contains more Folate +571.4%
Contains more Vitamin B6 +32.8%
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 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +20.6%
Contains more Vitamin K +42.1%
Contains more Folate +571.4%
Contains more Vitamin B6 +32.8%

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
8
Groat
Mineral Summary Score
35
Black gram
22
Groat

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
20%
Groat
Carbohydrates
18%
Black gram
20%
Groat
Fats
3%
Black gram
3%
Groat

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 Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Groat
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 Sugar?
Groat
Groat is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
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)

All nutrients comparison - raw data values

Nutrient Black gram Groat Opinion
Calories 105 92 Black gram
Protein 7.54 3.38 Black gram
Fats 0.55 0.62 Groat
Vitamin C 1 0 Black gram
Carbs 18.34 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 0.8 Black gram
Calcium 53 7 Black gram
Potassium 231 88 Black gram
Magnesium 63 51 Black gram
Sugar 2.01 0.9 Groat
Fiber 6.4 2.7 Black gram
Copper 0.139 0.146 Groat
Zinc 0.83 0.61 Black gram
Starch
Phosphorus 156 70 Black gram
Sodium 7 4 Groat
Vitamin A 31 0 Black gram
Vitamin E 0.15 0.09 Black gram
Vitamin D 0 0
Vitamin B1 0.15 0.04 Black gram
Vitamin B2 0.075 0.039 Black gram
Vitamin B3 1.5 0.94 Black gram
Vitamin B5 0.433 0.359 Black gram
Vitamin B6 0.058 0.077 Groat
Vitamin B12 0 0
Vitamin K 2.7 1.9 Black gram
Folate 94 14 Black gram
Trans Fat 0 Groat
Saturated Fat 0.038 0.134 Black gram
Monounsaturated Fat 0.029 0.188 Groat
Polyunsaturated fat 0.359 0.188 Black gram
Tryptophan 0.078 0.049 Black gram
Threonine 0.262 0.129 Black gram
Isoleucine 0.385 0.127 Black gram
Leucine 0.625 0.212 Black gram
Lysine 0.5 0.172 Black gram
Methionine 0.11 0.044 Black gram
Phenylalanine 0.44 0.133 Black gram
Valine 0.423 0.173 Black gram
Histidine 0.211 0.079 Black gram
Fructose 0.1 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.