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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.

Infographic

Black gram vs Brown 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" 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 +212.5%
Contains more Calcium +1666.7%
Contains more Potassium +168.6%
Contains more Magnesium +61.5%
Contains more Copper +31.1%
Contains more Zinc +16.9%
Contains more Phosphorus +51.5%
Contains less Sodium -42.9%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Brown rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +212.5%
Contains more Calcium +1666.7%
Contains more Potassium +168.6%
Contains more Magnesium +61.5%
Contains more Copper +31.1%
Contains more Zinc +16.9%
Contains more Phosphorus +51.5%
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
Black gram
Black gram
6
:
4
Brown rice
Brown rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.9%
Contains more Vitamin K +1250%
Contains more Folate +944.4%
Contains more Vitamin E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B6 +112.1%
Equal in Vitamin B2 - 0.069
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 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +13.9%
Contains more Vitamin K +1250%
Contains more Folate +944.4%
Contains more Vitamin E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B3 +70.7%
Contains more 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.
Black gram Brown rice
Lower in Sugar ok
Lower in Sodium 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

All nutrients comparison - raw data values

Nutrient Black gram Brown rice Opinion
Calories 105kcal 123kcal Brown rice
Protein 7.54g 2.74g Black gram
Fats 0.55g 0.97g Brown rice
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 23.98g Brown rice
Carbs 18.34g 25.58g Brown rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 0.56mg Black gram
Calcium 53mg 3mg Black gram
Potassium 231mg 86mg Black gram
Magnesium 63mg 39mg Black gram
Sugar 2.01g 0.24g Brown rice
Fiber 6.4g 1.6g Black gram
Copper 0.139mg 0.106mg Black gram
Zinc 0.83mg 0.71mg Black gram
Starch g 24.79g Brown rice
Phosphorus 156mg 103mg Black gram
Sodium 7mg 4mg Brown rice
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.17mg Brown rice
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.178mg Brown rice
Vitamin B2 0.075mg 0.069mg Black gram
Vitamin B3 1.5mg 2.561mg Brown rice
Vitamin B5 0.433mg 0.38mg Black gram
Vitamin B6 0.058mg 0.123mg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.2µg Black gram
Folate 94µg 9µg Black gram
Trans Fat 0g 0g
Saturated Fat 0.038g 0.26g Black gram
Monounsaturated Fat 0.029g 0.369g Brown rice
Polyunsaturated fat 0.359g 0.366g Brown rice
Tryptophan 0.078mg 0.033mg Black gram
Threonine 0.262mg 0.095mg Black gram
Isoleucine 0.385mg 0.109mg Black gram
Leucine 0.625mg 0.214mg Black gram
Lysine 0.5mg 0.099mg Black gram
Methionine 0.11mg 0.058mg Black gram
Phenylalanine 0.44mg 0.133mg Black gram
Valine 0.423mg 0.151mg Black gram
Histidine 0.211mg 0.066mg Black gram
Fructose g 0g Brown rice

Which food is preferable for your diet?

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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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
Black gram
14
Brown rice
Mineral Summary Score
35
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 food.
Protein
45%
Black gram
16%
Brown rice
Carbohydrates
18%
Black gram
26%
Brown rice
Fats
3%
Black gram
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.222g)
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.