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 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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
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
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
35%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Rice is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)