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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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
7
:
1
Rice
Rice
Contains more Calcium +430%
Contains more Iron +775%
Contains more Magnesium +425%
Contains more Phosphorus +262.8%
Contains more Potassium +560%
Contains more Zinc +69.4%
Contains more Copper +101.4%
Contains less Sodium -85.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +430%
Contains more Iron +775%
Contains more Magnesium +425%
Contains more Phosphorus +262.8%
Contains more Potassium +560%
Contains more Zinc +69.4%
Contains more Copper +101.4%
Contains less Sodium -85.7%

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
9
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +11%
Contains more Folate +3033.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B5 - 0.39
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +11%
Contains more Folate +3033.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +60.3%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Rice
Rice
Contains more Protein +180.3%
Contains more Fats +96.4%
Contains more Other +152.4%
Contains more Carbs +53.6%
Equal in Water - 68.44
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Rice
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 Protein +180.3%
Contains more Fats +96.4%
Contains more Other +152.4%
Contains more Carbs +53.6%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Rice
Rice
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +372.4%
Contains more Monounsaturated Fat +203.4%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +372.4%
Contains more Monounsaturated Fat +203.4%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Rice Opinion
Net carbs 11.94g 27.77g Rice
Protein 7.54g 2.69g Black gram
Fats 0.55g 0.28g Black gram
Carbs 18.34g 28.17g Rice
Calories 105kcal 130kcal Rice
Sugar 2.01g 0.05g Rice
Fiber 6.4g 0.4g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 0.2mg Black gram
Magnesium 63mg 12mg Black gram
Phosphorus 156mg 43mg Black gram
Potassium 231mg 35mg Black gram
Sodium 7mg 1mg Rice
Zinc 0.83mg 0.49mg Black gram
Copper 0.139mg 0.069mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.04mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.02mg Black gram
Vitamin B2 0.075mg 0.013mg Black gram
Vitamin B3 1.5mg 0.4mg Black gram
Vitamin B5 0.433mg 0.39mg Black gram
Vitamin B6 0.058mg 0.093mg Rice
Folate 94µg 3µg Black gram
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.031mg Black gram
Threonine 0.262mg 0.096mg Black gram
Isoleucine 0.385mg 0.116mg Black gram
Leucine 0.625mg 0.222mg Black gram
Lysine 0.5mg 0.097mg Black gram
Methionine 0.11mg 0.063mg Black gram
Phenylalanine 0.44mg 0.144mg Black gram
Valine 0.423mg 0.164mg Black gram
Histidine 0.211mg 0.063mg Black gram
Saturated Fat 0.038g 0.077g Black gram
Monounsaturated Fat 0.029g 0.088g Rice
Polyunsaturated fat 0.359g 0.076g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black gram
5%
Rice
Minerals Daily Need Coverage Score
35%
Black gram
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.