Black gram vs. Brown rice — In-Depth Nutrition Comparison

Compare

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.
Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of brown rice is 66.

The food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

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.

Black gram

Brown rice

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+1666.7%
Contains more PotassiumPotassium	+168.6%
Contains more IronIron	+212.5%
Contains more CopperCopper	+31.1%
Contains more ZincZinc	+16.9%
Contains more PhosphorusPhosphorus	+51.5%

Contains less SodiumSodium	-42.9%
Contains more ManganeseManganese	+136.4%
Contains more SeleniumSelenium	+132%

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.

Black gram

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+13.9%
Contains more Vitamin KVitamin K	+1250%
Contains more FolateFolate	+944.4%
Contains more CholineCholine	+221.7%

Contains more Vitamin EVitamin E	+13.3%
Contains more Vitamin B1Vitamin B1	+18.7%
Contains more Vitamin B3Vitamin B3	+70.7%
Contains more Vitamin B6Vitamin B6	+112.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.412mg	0.974mg	24%
Folate	94µg	9µg	21%
Fiber	6.4g	1.6g	19%
Iron	1.75mg	0.56mg	15%
Starch		24.79g	10%
Protein	7.54g	2.74g	10%
Phosphorus	156mg	103mg	8%
Vitamin B3	1.5mg	2.561mg	7%
Selenium	2.5µg	5.8µg	6%
Magnesium	63mg	39mg	6%
Calcium	53mg	3mg	5%
Vitamin B6	0.058mg	0.123mg	5%
Potassium	231mg	86mg	4%
Copper	0.139mg	0.106mg	4%
Choline	29.6mg	9.2mg	4%
Vitamin K	2.7µg	0.2µg	2%
Carbs	18.34g	25.58g	2%
Vitamin B1	0.15mg	0.178mg	2%
Vitamin B5	0.433mg	0.38mg	1%
Saturated fat	0.038g	0.26g	1%
Monounsaturated fat	0.029g	0.369g	1%
Calories	105kcal	123kcal	1%
Zinc	0.83mg	0.71mg	1%
Vitamin C	1mg	0mg	1%
Fats	0.55g	0.97g	1%
Net carbs	11.94g	23.98g	N/A
Sugar	2.01g	0.24g	N/A
Sodium	7mg	4mg	0%
Vitamin E	0.15mg	0.17mg	0%
Vitamin A	2µg	0µg	0%
Vitamin B2	0.075mg	0.069mg	0%
Polyunsaturated fat	0.359g	0.366g	0%
Tryptophan	0.078mg	0.033mg	0%
Threonine	0.262mg	0.095mg	0%
Isoleucine	0.385mg	0.109mg	0%
Leucine	0.625mg	0.214mg	0%
Lysine	0.5mg	0.099mg	0%
Methionine	0.11mg	0.058mg	0%
Phenylalanine	0.44mg	0.133mg	0%
Valine	0.423mg	0.151mg	0%
Histidine	0.211mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A