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  6. Black gram vs. Rice

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
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% 1.9% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 105kcal 130kcal Rice
Protein 7.54g 2.69g Black gram
Fats 0.55g 0.28g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 27.77g Rice
Carbs 18.34g 28.17g Rice
Magnesium 63mg 12mg Black gram
Calcium 53mg 10mg Black gram
Potassium 231mg 35mg Black gram
Iron 1.75mg 1.2mg Black gram
Sugar 2.01g 0.05g Rice
Fiber 6.4g 0.4g Black gram
Copper 0.139mg 0.069mg Black gram
Zinc 0.83mg 0.49mg Black gram
Phosphorus 156mg 43mg Black gram
Sodium 7mg 1mg Rice
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.04mg Black gram
Manganese 0.412mg 0.472mg Rice
Selenium 2.5µg 7.5µg Rice
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
Vitamin K 2.7µg 0µg Black gram
Folate 94µg 58µg Black gram
Choline 29.6mg 2.1mg Black gram
Saturated Fat 0.038g 0.077g Black gram
Monounsaturated Fat 0.029g 0.088g Rice
Polyunsaturated fat 0.359g 0.076g 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

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black gram
12%
Rice
Minerals Daily Need Coverage Score
35%
Black gram
22%
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

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.