Black gram vs Brown rice - In-Depth Nutrition Comparison
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Differences between Black gram and Brown rice
- Black gram has more Folate, Fiber, Iron, Phosphorus, Magnesium, and Calcium, while Brown rice has more Manganese, Vitamin B3, and Selenium.
- Brown rice's daily need coverage for Manganese is 24% higher.
- Brown rice contains 18 times less Calcium than Black gram. Black gram contains 53mg of Calcium, while Brown rice contains 3mg.
The food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.
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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
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Calcium
+1666.7%
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Iron
+212.5%
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Magnesium
+61.5%
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Phosphorus
+51.5%
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Potassium
+168.6%
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Zinc
+16.9%
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Copper
+31.1%
Contains
less
Sodium
-42.9%
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Calcium
+1666.7%
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Iron
+212.5%
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Magnesium
+61.5%
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Phosphorus
+51.5%
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Potassium
+168.6%
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Zinc
+16.9%
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Copper
+31.1%
Contains
less
Sodium
-42.9%
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
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B5
+13.9%
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Folate
+944.4%
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Vitamin K
+1250%
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Vitamin E
+13.3%
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Vitamin B1
+18.7%
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Vitamin B3
+70.7%
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Vitamin B6
+112.1%
Equal in Vitamin B2 - 0.069
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B5
+13.9%
Contains
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Folate
+944.4%
Contains
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Vitamin K
+1250%
Contains
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Vitamin E
+13.3%
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Vitamin B1
+18.7%
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Vitamin B3
+70.7%
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Vitamin B6
+112.1%
Equal in Vitamin B2 - 0.069
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.94g | 23.98g |
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Protein | 7.54g | 2.74g |
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Fats | 0.55g | 0.97g |
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Carbs | 18.34g | 25.58g |
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Calories | 105kcal | 123kcal |
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Starch | g | 24.79g |
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Fructose | g | 0g |
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Sugar | 2.01g | 0.24g |
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Fiber | 6.4g | 1.6g |
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Calcium | 53mg | 3mg |
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Iron | 1.75mg | 0.56mg |
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Magnesium | 63mg | 39mg |
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Phosphorus | 156mg | 103mg |
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Potassium | 231mg | 86mg |
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Sodium | 7mg | 4mg |
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Zinc | 0.83mg | 0.71mg |
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Copper | 0.139mg | 0.106mg |
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Vitamin A | 31IU | 0IU |
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Vitamin E | 0.15mg | 0.17mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 1mg | 0mg |
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Vitamin B1 | 0.15mg | 0.178mg |
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Vitamin B2 | 0.075mg | 0.069mg |
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Vitamin B3 | 1.5mg | 2.561mg |
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Vitamin B5 | 0.433mg | 0.38mg |
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Vitamin B6 | 0.058mg | 0.123mg |
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Folate | 94µg | 9µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 2.7µg | 0.2µg |
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Tryptophan | 0.078mg | 0.033mg |
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Threonine | 0.262mg | 0.095mg |
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Isoleucine | 0.385mg | 0.109mg |
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Leucine | 0.625mg | 0.214mg |
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Lysine | 0.5mg | 0.099mg |
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Methionine | 0.11mg | 0.058mg |
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Phenylalanine | 0.44mg | 0.133mg |
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Valine | 0.423mg | 0.151mg |
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Histidine | 0.211mg | 0.066mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.038g | 0.26g |
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Monounsaturated Fat | 0.029g | 0.369g |
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Polyunsaturated fat | 0.359g | 0.366g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

14

Mineral Summary Score
35

20

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%

16%

Carbohydrates
18%

26%

Fats
3%

4%

Comparison summary
Which food is lower in Sugar?

Brown rice is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?

Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?

Black gram is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?

Black gram is lower in glycemic index (difference - 23)
Which food is cheaper?

Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?

Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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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.