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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 for lentil is 22% higher.
  • Lentil has 3 times less calcium than black gram. Black gram has 53mg of calcium, while lentil has 19mg.
  • Black gram has a higher glycemic index than lentil.

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.
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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +178.9%
Contains more PotassiumPotassium +59.7%
Contains more IronIron +90.3%
Contains more CopperCopper +80.6%
Contains more ZincZinc +53%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +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.
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Lentil
Lentil
6
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin KVitamin K +58.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +206.9%
Contains more FolateFolate +92.6%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Lentil DV% diff.
Folate 94µg 181µg 22%
Iron 1.75mg 3.33mg 20%
Copper 0.139mg 0.251mg 12%
Vitamin B6 0.058mg 0.178mg 9%
Magnesium 63mg 36mg 6%
Fiber 6.4g 7.9g 6%
Vitamin B5 0.433mg 0.638mg 4%
Zinc 0.83mg 1.27mg 4%
Potassium 231mg 369mg 4%
Manganese 0.412mg 0.494mg 4%
Vitamin B3 1.5mg 1.06mg 3%
Phosphorus 156mg 180mg 3%
Protein 7.54g 9.02g 3%
Calcium 53mg 19mg 3%
Vitamin B1 0.15mg 0.169mg 2%
Vitamin K 2.7µg 1.7µg 1%
Choline 29.6mg 32.7mg 1%
Polyunsaturated fat 0.359g 0.175g 1%
Calories 105kcal 116kcal 1%
Carbs 18.34g 20.13g 1%
Selenium 2.5µg 2.8µg 1%
Vitamin C 1mg 1.5mg 1%
Fats 0.55g 0.38g 0%
Net carbs 11.94g 12.23g N/A
Sugar 2.01g 1.8g N/A
Sodium 7mg 2mg 0%
Vitamin A 2µg 0µg 0%
Vitamin E 0.15mg 0.11mg 0%
Vitamin B2 0.075mg 0.073mg 0%
Saturated fat 0.038g 0.053g 0%
Monounsaturated fat 0.029g 0.064g 0%
Tryptophan 0.078mg 0.081mg 0%
Threonine 0.262mg 0.323mg 0%
Isoleucine 0.385mg 0.39mg 0%
Leucine 0.625mg 0.654mg 0%
Lysine 0.5mg 0.63mg 0%
Methionine 0.11mg 0.077mg 0%
Phenylalanine 0.44mg 0.445mg 0%
Valine 0.423mg 0.448mg 0%
Histidine 0.211mg 0.254mg 0%

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
Lentil
Lentil
2
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 FatsFats +44.7%
Contains more OtherOther +27.7%
Contains more ProteinProtein +19.6%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -28.3%
Contains more Poly. FatPolyunsaturated fat +105.1%
Contains more Mono. FatMonounsaturated fat +120.7%

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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. 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.