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  6. Black gram vs. Rice

Black gram vs. Rice — In-Depth Nutrition Comparison

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How are black gram and rice different?

  • Black gram is higher in fiber, folate, iron, phosphorus, magnesium, vitamin B1, copper, vitamin B3, and potassium; however, rice is richer in selenium.
  • Daily need coverage for fiber for black gram is 24% higher.
  • Black gram contains 31 times more folate than rice. While black gram contains 94µg of folate, rice contains only 3µg.
  • Black gram has a lower glycemic index (43) than rice (60).

Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt are the varieties used in this article.

Infographic

Black gram vs 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +560%
Contains more IronIron +775%
Contains more CopperCopper +101.4%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +262.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +14.6%
Contains more SeleniumSelenium +200%

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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3033.3%
Contains more CholineCholine +1309.5%
Contains more Vitamin B6Vitamin B6 +60.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Rice DV% diff.
Fiber 6.4g 0.4g 24%
Folate 94µg 3µg 23%
Iron 1.75mg 0.2mg 19%
Phosphorus 156mg 43mg 16%
Magnesium 63mg 12mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Protein 7.54g 2.69g 10%
Selenium 2.5µg 7.5µg 9%
Copper 0.139mg 0.069mg 8%
Vitamin B3 1.5mg 0.4mg 7%
Potassium 231mg 35mg 6%
Vitamin B2 0.075mg 0.013mg 5%
Choline 29.6mg 2.1mg 5%
Calcium 53mg 10mg 4%
Carbs 18.34g 28.17g 3%
Zinc 0.83mg 0.49mg 3%
Vitamin B6 0.058mg 0.093mg 3%
Manganese 0.412mg 0.472mg 3%
Polyunsaturated fat 0.359g 0.076g 2%
Vitamin K 2.7µg 0µg 2%
Vitamin B5 0.433mg 0.39mg 1%
Calories 105kcal 130kcal 1%
Vitamin E 0.15mg 0.04mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.55g 0.28g 0%
Net carbs 11.94g 27.77g N/A
Sugar 2.01g 0.05g N/A
Sodium 7mg 1mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.077g 0%
Monounsaturated fat 0.029g 0.088g 0%
Tryptophan 0.078mg 0.031mg 0%
Threonine 0.262mg 0.096mg 0%
Isoleucine 0.385mg 0.116mg 0%
Leucine 0.625mg 0.222mg 0%
Lysine 0.5mg 0.097mg 0%
Methionine 0.11mg 0.063mg 0%
Phenylalanine 0.44mg 0.144mg 0%
Valine 0.423mg 0.164mg 0%
Histidine 0.211mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +180.3%
Contains more FatsFats +96.4%
Contains more OtherOther +152.4%
Contains more CarbsCarbs +53.6%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +372.4%
Contains more Mono. FatMonounsaturated fat +203.4%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.