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Black gram vs Brown rice - In-Depth Nutrition Comparison

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Significant differences between Black gram and Brown rice

  • The amount of Copper, Iron, Fiber, Magnesium, Folate, Phosphorus, Potassium, Manganese, Zinc and Vitamin B2 in Black gram is higher than in Brown rice.
  • Black gram covers your daily Copper needs 97% more than Brown rice.
  • Brown rice has 24 times less Folate than Black gram. Black gram has 216µg of Folate, while Brown rice has 9µg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Black gram vs Brown 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
Black gram
Black gram
7
:
1
Brown rice
Brown rice
Contains more Iron +1251.8%
Contains more Calcium +4500%
Contains more Potassium +1043%
Contains more Magnesium +584.6%
Contains more Copper +825.5%
Contains more Zinc +371.8%
Contains more Phosphorus +268%
Contains less Sodium -89.5%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +1251.8%
Contains more Calcium +4500%
Contains more Potassium +1043%
Contains more Magnesium +584.6%
Contains more Copper +825.5%
Contains more Zinc +371.8%
Contains more Phosphorus +268%
Contains less Sodium -89.5%

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
Black gram
Black gram
6
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +268.1%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +128.5%
Contains more Folate +2300%
Contains more Vitamin B3 +77%
Black gram
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%
Brown rice
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B2 +268.1%
Contains more Vitamin B5 +138.4%
Contains more Vitamin B6 +128.5%
Contains more Folate +2300%
Contains more Vitamin B3 +77%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Black gram
14
Brown rice
Mineral Summary Score
149
Black gram
20
Brown 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 the food
Protein
151%
Black gram
16%
Brown rice
Carbohydrates
59%
Black gram
26%
Brown rice
Fats
8%
Black gram
4%
Brown rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Brown rice
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Brown 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?
Brown rice
Brown rice contains less Sodium (difference - 34mg)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 0.24g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.146g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 23)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Brown rice Opinion
Calories 341 123 Black gram
Protein 25.21 2.74 Black gram
Fats 1.64 0.97 Black gram
Vitamin C 0 0
Carbs 58.99 25.58 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.56 Black gram
Calcium 138 3 Black gram
Potassium 983 86 Black gram
Magnesium 267 39 Black gram
Sugars 0.24 Black gram
Fiber 18.3 1.6 Black gram
Copper 0.981 0.106 Black gram
Zinc 3.35 0.71 Black gram
Starch 24.79 Brown rice
Phosphorus 379 103 Black gram
Sodium 38 4 Brown rice
Vitamin A 23 0 Black gram
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.273 0.178 Black gram
Vitamin B2 0.254 0.069 Black gram
Vitamin B3 1.447 2.561 Brown rice
Vitamin B5 0.906 0.38 Black gram
Vitamin B6 0.281 0.123 Black gram
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 216 9 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.26 Black gram
Monounsaturated Fat 0.085 0.369 Brown rice
Polyunsaturated fat 1.071 0.366 Black gram
Tryptophan 0.263 0.033 Black gram
Threonine 0.875 0.095 Black gram
Isoleucine 1.287 0.109 Black gram
Leucine 2.089 0.214 Black gram
Lysine 1.674 0.099 Black gram
Methionine 0.367 0.058 Black gram
Phenylalanine 1.473 0.133 Black gram
Valine 1.416 0.151 Black gram
Histidine 0.706 0.066 Black gram
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.