Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Rice

Black gram vs. Rice — In-Depth Nutrition Comparison

Compare

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 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.

Infographic

Black gram vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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

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%
Rice
Rice
1
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 CholineCholine +1309.5%
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 Black gram Rice 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%
Manganese 0.412mg 0.472mg 3%
Carbs 18.34g 28.17g 3%
Zinc 0.83mg 0.49mg 3%
Vitamin B6 0.058mg 0.093mg 3%
Vitamin K 2.7µg 0µg 2%
Polyunsaturated fat 0.359g 0.076g 2%
Vitamin B5 0.433mg 0.39mg 1%
Calories 105kcal 130kcal 1%
Vitamin B1 0.15mg 0.163mg 1%
Vitamin E 0.15mg 0.04mg 1%
Vitamin C 1mg 0mg 1%
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%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +180.3%
Contains more FatsFats +96.4%
Contains more OtherOther +152.4%
Contains more CarbsCarbs +53.6%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +372.4%
Contains more Mono. FatMonounsaturated fat +203.4%

People also compare

Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil
Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat

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. 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.