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  6. Black gram vs. Lentil

Black gram vs. Lentil — In-Depth Nutrition Comparison

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The main differences between Black gram and Lentil

  • Black gram has more Magnesium, however, Lentil has more Folate, Iron, Copper, Vitamin B6, and Fiber.
  • Daily need coverage for Folate from Lentil is 22% higher.
  • Lentil has 3 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Lentil has 19mg.

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

Infographic

Black gram vs Lentil 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.
Black gram
Black gram
2
:
8
Lentil
Lentil
Contains more Calcium +178.9%
Contains more Magnesium +75%
Contains more Iron +90.3%
Contains more Phosphorus +15.4%
Contains more Potassium +59.7%
Contains less Sodium -71.4%
Contains more Zinc +53%
Contains more Copper +80.6%
Contains more Manganese +19.9%
Contains more Selenium +12%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +178.9%
Contains more Magnesium +75%
Contains more Iron +90.3%
Contains more Phosphorus +15.4%
Contains more Potassium +59.7%
Contains less Sodium -71.4%
Contains more Zinc +53%
Contains more Copper +80.6%
Contains more Manganese +19.9%
Contains more Selenium +12%

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.
Black gram
Black gram
5
:
5
Lentil
Lentil
Contains more Vitamin A +287.5%
Contains more Vitamin E +36.4%
Contains more Vitamin B3 +41.5%
Contains more Vitamin K +58.8%
Contains more Vitamin C +50%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +206.9%
Contains more Folate +92.6%
Equal in Vitamin B2 - 0.073
Black gram
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +287.5%
Contains more Vitamin E +36.4%
Contains more Vitamin B3 +41.5%
Contains more Vitamin K +58.8%
Contains more Vitamin C +50%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +206.9%
Contains more Folate +92.6%
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Lentil
Lentil
Contains more Fats +44.7%
Contains more Other +27.7%
Contains more Protein +19.6%
Equal in Carbs - 20.13
Equal in Water - 69.64
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +44.7%
Contains more Other +27.7%
Contains more Protein +19.6%
Equal in Carbs - 20.13
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Lentil
Lentil
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +105.1%
Contains more Monounsaturated Fat +120.7%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +105.1%
Contains more Monounsaturated Fat +120.7%

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

All nutrients comparison - raw data values

Nutrient Black gram Lentil Opinion
Net carbs 11.94g 12.23g Lentil
Protein 7.54g 9.02g Lentil
Fats 0.55g 0.38g Black gram
Carbs 18.34g 20.13g Lentil
Calories 105kcal 116kcal Lentil
Sugar 2.01g 1.8g Lentil
Fiber 6.4g 7.9g Lentil
Calcium 53mg 19mg Black gram
Iron 1.75mg 3.33mg Lentil
Magnesium 63mg 36mg Black gram
Phosphorus 156mg 180mg Lentil
Potassium 231mg 369mg Lentil
Sodium 7mg 2mg Lentil
Zinc 0.83mg 1.27mg Lentil
Copper 0.139mg 0.251mg Lentil
Manganese 0.412mg 0.494mg Lentil
Selenium 2.5µg 2.8µg Lentil
Vitamin A 31IU 8IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.11mg Black gram
Vitamin C 1mg 1.5mg Lentil
Vitamin B1 0.15mg 0.169mg Lentil
Vitamin B2 0.075mg 0.073mg Black gram
Vitamin B3 1.5mg 1.06mg Black gram
Vitamin B5 0.433mg 0.638mg Lentil
Vitamin B6 0.058mg 0.178mg Lentil
Folate 94µg 181µg Lentil
Vitamin K 2.7µg 1.7µg Black gram
Tryptophan 0.078mg 0.081mg Lentil
Threonine 0.262mg 0.323mg Lentil
Isoleucine 0.385mg 0.39mg Lentil
Leucine 0.625mg 0.654mg Lentil
Lysine 0.5mg 0.63mg Lentil
Methionine 0.11mg 0.077mg Black gram
Phenylalanine 0.44mg 0.445mg Lentil
Valine 0.423mg 0.448mg Lentil
Histidine 0.211mg 0.254mg Lentil
Saturated Fat 0.038g 0.053g Black gram
Monounsaturated Fat 0.029g 0.064g Lentil
Polyunsaturated fat 0.359g 0.175g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
Minerals Daily Need Coverage Score
35%
Black gram
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.015g)
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

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.