Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. Groat — In-Depth Nutrition Comparison

Compare

Important differences between Black gram and Groat

  • Black gram has more Folate, however, Groat has more Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B5, Fiber, and Zinc.
  • Groat's daily need coverage for Copper is 107% more.
  • Black gram has 3 times more Folate than Groat. Black gram has 94µg of Folate, while Groat has 30µg.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Buckwheat.

Infographic

Black gram vs Groat 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%
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +194.4%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +25.7%
Contains more CopperCopper +691.4%
Contains more ZincZinc +189.2%
Contains more PhosphorusPhosphorus +122.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +215.5%
Contains more SeleniumSelenium +232%

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%
Groat
4
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +213.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +368%
Contains more Vitamin B5Vitamin B5 +184.8%
Contains more Vitamin B6Vitamin B6 +262.1%
~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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +643.7%
Contains more ProteinProtein +75.7%
Contains more FatsFats +518.2%
Contains more CarbsCarbs +289.9%
Contains more OtherOther +98.1%

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
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated Fat -94.9%
Contains more Mono. FatMonounsaturated Fat +3486.2%
Contains more Poly. FatPolyunsaturated fat +189.4%

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

All nutrients comparison - raw data values

Nutrient Black gram Groat Opinion
Calories 105kcal 343kcal Groat
Protein 7.54g 13.25g Groat
Fats 0.55g 3.4g Groat
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 61.5g Groat
Carbs 18.34g 71.5g Groat
Magnesium 63mg 231mg Groat
Calcium 53mg 18mg Black gram
Potassium 231mg 460mg Groat
Iron 1.75mg 2.2mg Groat
Sugar 2.01g Groat
Fiber 6.4g 10g Groat
Copper 0.139mg 1.1mg Groat
Zinc 0.83mg 2.4mg Groat
Phosphorus 156mg 347mg Groat
Sodium 7mg 1mg Groat
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 1.3mg Groat
Selenium 2.5µg 8.3µg Groat
Vitamin B1 0.15mg 0.101mg Black gram
Vitamin B2 0.075mg 0.425mg Groat
Vitamin B3 1.5mg 7.02mg Groat
Vitamin B5 0.433mg 1.233mg Groat
Vitamin B6 0.058mg 0.21mg Groat
Vitamin K 2.7µg Black gram
Folate 94µg 30µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.741g Black gram
Monounsaturated Fat 0.029g 1.04g Groat
Polyunsaturated fat 0.359g 1.039g Groat
Tryptophan 0.078mg 0.192mg Groat
Threonine 0.262mg 0.506mg Groat
Isoleucine 0.385mg 0.498mg Groat
Leucine 0.625mg 0.832mg Groat
Lysine 0.5mg 0.672mg Groat
Methionine 0.11mg 0.172mg Groat
Phenylalanine 0.44mg 0.52mg Groat
Valine 0.423mg 0.678mg Groat
Histidine 0.211mg 0.309mg Groat

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

People also compare

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
31%
Groat
Minerals Daily Need Coverage Score
35%
Black gram
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.703g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.