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  6. Black gram vs. Brown rice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +175.2%
Contains more OtherOther +140.9%
Contains more FatsFats +76.4%
Contains more CarbsCarbs +39.5%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -85.4%
Contains more Mono. FatMonounsaturated Fat +1172.4%
~equal in Polyunsaturated fat ~0.366g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 63mg 39mg Black gram
Calcium 53mg 3mg Black gram
Potassium 231mg 86mg Black gram
Iron 1.75mg 0.56mg 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 24.79g Brown rice
Phosphorus 156mg 103mg Black gram
Sodium 7mg 4mg Brown rice
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.17mg Brown rice
Manganese 0.412mg 0.974mg Brown rice
Selenium 2.5µg 5.8µg Brown rice
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 K 2.7µg 0.2µg Black gram
Folate 94µg 9µg Black gram
Choline 29.6mg 9.2mg Black gram
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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g 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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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%
Black gram
13%
Brown rice
Minerals Daily Need Coverage Score
35%
Black gram
32%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.