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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
2
:
6
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%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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%

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
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

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 Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g g
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
Vitamin A 31IU 8IU Black gram
Vitamin E 0.15mg 0.11mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
26
Lentil
Mineral Summary Score
35
Black gram
48
Lentil

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
54%
Lentil
Carbohydrates
18%
Black gram
20%
Lentil
Fats
3%
Black gram
2%
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 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 minerals?
?
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.
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.