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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 Calcium +657.1%
Contains more Iron +118.8%
Contains more Magnesium +23.5%
Contains more Phosphorus +122.9%
Contains more Potassium +162.5%
Contains more Zinc +36.1%
Contains less Sodium -42.9%
Equal in Copper - 0.146
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +657.1%
Contains more Iron +118.8%
Contains more Magnesium +23.5%
Contains more Phosphorus +122.9%
Contains more Potassium +162.5%
Contains more Zinc +36.1%
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 A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
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 Folate +571.4%
Contains more Vitamin K +42.1%
Contains more Vitamin B6 +32.8%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
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 Folate +571.4%
Contains more Vitamin K +42.1%
Contains more Vitamin B6 +32.8%

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

All nutrients comparison - raw data values

Nutrient Black gram Groat Opinion
Net carbs 11.94g 17.24g Groat
Protein 7.54g 3.38g Black gram
Fats 0.55g 0.62g Groat
Carbs 18.34g 19.94g Groat
Calories 105kcal 92kcal Black gram
Starch g g
Fructose g 0.1g Groat
Sugar 2.01g 0.9g Groat
Fiber 6.4g 2.7g Black gram
Calcium 53mg 7mg Black gram
Iron 1.75mg 0.8mg Black gram
Magnesium 63mg 51mg Black gram
Phosphorus 156mg 70mg Black gram
Potassium 231mg 88mg Black gram
Sodium 7mg 4mg Groat
Zinc 0.83mg 0.61mg Black gram
Copper 0.139mg 0.146mg Groat
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.09mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.04mg Black gram
Vitamin B2 0.075mg 0.039mg Black gram
Vitamin B3 1.5mg 0.94mg Black gram
Vitamin B5 0.433mg 0.359mg Black gram
Vitamin B6 0.058mg 0.077mg Groat
Folate 94µg 14µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 1.9µg Black gram
Tryptophan 0.078mg 0.049mg Black gram
Threonine 0.262mg 0.129mg Black gram
Isoleucine 0.385mg 0.127mg Black gram
Leucine 0.625mg 0.212mg Black gram
Lysine 0.5mg 0.172mg Black gram
Methionine 0.11mg 0.044mg Black gram
Phenylalanine 0.44mg 0.133mg Black gram
Valine 0.423mg 0.173mg Black gram
Histidine 0.211mg 0.079mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.038g 0.134g Black gram
Monounsaturated Fat 0.029g 0.188g Groat
Polyunsaturated fat 0.359g 0.188g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Groat
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
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

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)

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.