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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 than Rice in Copper, Iron, Fiber, Magnesium, Phosphorus, Manganese, Folate, Potassium, Zinc, and Vitamin B2.
  • Black gram covers your daily need of Copper 101% more than Rice.
  • Black gram contains 46 times more Fiber than Rice. Black gram contains 18.3g of Fiber, while Rice contains 0.4g.

Mungo beans, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types were 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
:
1
Rice
Contains more Iron +530.8%
Contains more Calcium +1280%
Contains more Potassium +2708.6%
Contains more Magnesium +2125%
Contains more Copper +1321.7%
Contains more Zinc +583.7%
Contains more Phosphorus +781.4%
Contains less Sodium -97.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +530.8%
Contains more Calcium +1280%
Contains more Potassium +2708.6%
Contains more Magnesium +2125%
Contains more Copper +1321.7%
Contains more Zinc +583.7%
Contains more Phosphorus +781.4%
Contains less Sodium -97.4%

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
:
3
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +1853.8%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +202.2%
Contains more Folate +272.4%
Equal in Vitamin B3 - 1.476
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +1853.8%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +202.2%
Contains more Folate +272.4%
Equal in Vitamin B3 - 1.476

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
36
Black gram
13
Rice
Mineral Summary Score
149
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
151%
Black gram
16%
Rice
Carbohydrates
59%
Black gram
28%
Rice
Fats
8%
Black gram
1%
Rice

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.05g)
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 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.

All nutrients comparison - raw data values

Nutrient Black gram Rice Opinion
Calories 341 130 Black gram
Protein 25.21 2.69 Black gram
Fats 1.64 0.28 Black gram
Vitamin C 0 0
Carbs 58.99 28.17 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 1.2 Black gram
Calcium 138 10 Black gram
Potassium 983 35 Black gram
Magnesium 267 12 Black gram
Sugar 0.05 Black gram
Fiber 18.3 0.4 Black gram
Copper 0.981 0.069 Black gram
Zinc 3.35 0.49 Black gram
Starch
Phosphorus 379 43 Black gram
Sodium 38 1 Rice
Vitamin A 23 0 Black gram
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.273 0.163 Black gram
Vitamin B2 0.254 0.013 Black gram
Vitamin B3 1.447 1.476 Rice
Vitamin B5 0.906 0.39 Black gram
Vitamin B6 0.281 0.093 Black gram
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 216 58 Black gram
Trans Fat 0 Rice
Saturated Fat 0.114 0.077 Rice
Monounsaturated Fat 0.085 0.088 Rice
Polyunsaturated fat 1.071 0.076 Black gram
Tryptophan 0.263 0.031 Black gram
Threonine 0.875 0.096 Black gram
Isoleucine 1.287 0.116 Black gram
Leucine 2.089 0.222 Black gram
Lysine 1.674 0.097 Black gram
Methionine 0.367 0.063 Black gram
Phenylalanine 1.473 0.144 Black gram
Valine 1.416 0.164 Black gram
Histidine 0.706 0.063 Black gram
Fructose

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/174259/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.