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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, Folate, Copper, Iron, Potassium, and Choline, however Rice is richer in Selenium.
  • Daily need coverage for Fiber from 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.

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

Infographic

Black gram vs Rice 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 +430%
Contains more Iron +45.8%
Contains more Magnesium +425%
Contains more Phosphorus +262.8%
Contains more Potassium +560%
Contains more Zinc +69.4%
Contains more Copper +101.4%
Contains less Sodium -85.7%
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% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +430%
Contains more Iron +45.8%
Contains more Magnesium +425%
Contains more Phosphorus +262.8%
Contains more Potassium +560%
Contains more Zinc +69.4%
Contains more Copper +101.4%
Contains less Sodium -85.7%

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
:
2
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B5 +11%
Contains more Folate +62.1%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B3 - 1.476
Equal in Vitamin B5 - 0.39
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B5 +11%
Contains more Folate +62.1%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B3 - 1.476
Equal in Vitamin B5 - 0.39

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Rice Opinion
Net carbs 11.94g 27.77g Rice
Protein 7.54g 2.69g Black gram
Fats 0.55g 0.28g Black gram
Carbs 18.34g 28.17g Rice
Calories 105kcal 130kcal Rice
Starch g g
Fructose g g
Sugar 2.01g 0.05g Rice
Fiber 6.4g 0.4g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 1.2mg Black gram
Magnesium 63mg 12mg Black gram
Phosphorus 156mg 43mg Black gram
Potassium 231mg 35mg Black gram
Sodium 7mg 1mg Rice
Zinc 0.83mg 0.49mg Black gram
Copper 0.139mg 0.069mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.04mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.163mg Rice
Vitamin B2 0.075mg 0.013mg Black gram
Vitamin B3 1.5mg 1.476mg Black gram
Vitamin B5 0.433mg 0.39mg Black gram
Vitamin B6 0.058mg 0.093mg Rice
Folate 94µg 58µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.031mg Black gram
Threonine 0.262mg 0.096mg Black gram
Isoleucine 0.385mg 0.116mg Black gram
Leucine 0.625mg 0.222mg Black gram
Lysine 0.5mg 0.097mg Black gram
Methionine 0.11mg 0.063mg Black gram
Phenylalanine 0.44mg 0.144mg Black gram
Valine 0.423mg 0.164mg Black gram
Histidine 0.211mg 0.063mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.038g 0.077g Black gram
Monounsaturated Fat 0.029g 0.088g Rice
Polyunsaturated fat 0.359g 0.076g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rice
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
13
Rice
Mineral Summary Score
35
Black gram
14
Rice

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
16%
Rice
Carbohydrates
18%
Black gram
28%
Rice
Fats
3%
Black gram
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.