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Black gram vs Rye - In-Depth Nutrition Comparison

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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
:
1
Rye
Contains more Iron +187.8%
Contains more Calcium +475%
Contains more Potassium +92.7%
Contains more Magnesium +142.7%
Contains more Copper +167.3%
Contains more Zinc +26.4%
Contains more Phosphorus +14.2%
Contains less Sodium -94.7%
Contains more Iron +187.8%
Contains more Calcium +475%
Contains more Potassium +92.7%
Contains more Magnesium +142.7%
Contains more Copper +167.3%
Contains more Zinc +26.4%
Contains more Phosphorus +14.2%
Contains less Sodium -94.7%

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
:
6
Rye
Contains more Vitamin A +109.1%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B6 - 0.294
Contains more Vitamin A +109.1%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B6 - 0.294

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
25
Rye
Mineral Summary Score
98
Black gram
48
Rye

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 the food
Protein
151%
Black gram
62%
Rye
Carbohydrates
59%
Black gram
76%
Rye
Fats
8%
Black gram
8%
Rye

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Rye
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 36mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 0.98g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Rye Opinion
Calories 341 338 Black gram
Protein 25.21 10.34 Black gram
Fats 1.64 1.63 Black gram
Vitamin C 0 0
Carbs 58.99 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 2.63 Black gram
Calcium 138 24 Black gram
Potassium 983 510 Black gram
Magnesium 267 110 Black gram
Sugars 0.98 Rye
Fiber 18.3 15.1 Black gram
Copper 0.981 0.367 Black gram
Zinc 3.35 2.65 Black gram
Starch
Phosphorus 379 332 Black gram
Sodium 38 2 Rye
Vitamin A 23 11 Black gram
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.273 0.316 Rye
Vitamin B2 0.254 0.251 Black gram
Vitamin B3 1.447 4.27 Rye
Vitamin B5 0.906 1.456 Rye
Vitamin B6 0.281 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.114 0.197 Black gram
Monounsaturated Fat 0.085 0.208 Rye
Polyunsaturated fat 1.071 0.767 Black gram
Tryptophan 0.263 0.108 Black gram
Threonine 0.875 0.289 Black gram
Isoleucine 1.287 0.208 Black gram
Leucine 2.089 0.563 Black gram
Lysine 1.674 0.286 Black gram
Methionine 0.367 0.153 Black gram
Phenylalanine 1.473 0.435 Black gram
Valine 1.416 0.317 Black gram
Histidine 0.706 0.189 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.