Black gram vs. Rice — In-Depth Nutrition Comparison

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How are black gram and rice different?

Black gram is higher in fiber, phosphorus, magnesium, protein, folate, copper, iron, potassium, and choline; however, rice is richer in selenium.
Daily need coverage for fiber for black gram is 24% higher.
Black gram contains 14 times more choline than rice. While black gram contains 29.6mg of choline, rice contains only 2.1mg.
Black gram has a lower glycemic index (43) than rice (60).

Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black gram

Rice

Contains more MagnesiumMagnesium	+425%
Contains more CalciumCalcium	+430%
Contains more PotassiumPotassium	+560%
Contains more IronIron	+45.8%
Contains more CopperCopper	+101.4%
Contains more ZincZinc	+69.4%
Contains more PhosphorusPhosphorus	+262.8%

Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+14.6%
Contains more SeleniumSelenium	+200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black gram

Rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+275%
Contains more Vitamin B2Vitamin B2	+476.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+62.1%

Contains more Vitamin B6Vitamin B6

+60.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.163mg

~equal in Vitamin B3 ~1.476mg

~equal in Vitamin B5 ~0.39mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	6.4g	0.4g	24%
Phosphorus	156mg	43mg	16%
Magnesium	63mg	12mg	12%
Protein	7.54g	2.69g	10%
Selenium	2.5µg	7.5µg	9%
Folate	94µg	58µg	9%
Copper	0.139mg	0.069mg	8%
Iron	1.75mg	1.2mg	7%
Potassium	231mg	35mg	6%
Vitamin B2	0.075mg	0.013mg	5%
Choline	29.6mg	2.1mg	5%
Calcium	53mg	10mg	4%
Carbs	18.34g	28.17g	3%
Zinc	0.83mg	0.49mg	3%
Manganese	0.412mg	0.472mg	3%
Vitamin B6	0.058mg	0.093mg	3%
Vitamin K	2.7µg	0µg	2%
Polyunsaturated fat	0.359g	0.076g	2%
Calories	105kcal	130kcal	1%
Vitamin C	1mg	0mg	1%
Vitamin E	0.15mg	0.04mg	1%
Vitamin B1	0.15mg	0.163mg	1%
Vitamin B5	0.433mg	0.39mg	1%
Protein per 100 calories	7.2g	2.1g	N/A
Calories per 10 g protein	139kcal	483kcal	N/A
Weight per 100 calories	95g	77g	N/A
Fats	0.55g	0.28g	0%
Net carbs	11.94g	27.77g	N/A
Sugar	2.01g	0.05g	N/A
Sodium	7mg	1mg	0%
Vitamin A	2µg	0µg	0%
Vitamin B3	1.5mg	1.476mg	0%
Saturated fat	0.038g	0.077g	0%
Monounsaturated fat	0.029g	0.088g	0%
Tryptophan	0.078mg	0.031mg	0%
Threonine	0.262mg	0.096mg	0%
Isoleucine	0.385mg	0.116mg	0%
Leucine	0.625mg	0.222mg	0%
Lysine	0.5mg	0.097mg	0%
Methionine	0.11mg	0.063mg	0%
Phenylalanine	0.44mg	0.144mg	0%
Valine	0.423mg	0.164mg	0%
Histidine	0.211mg	0.063mg	0%