Black gram vs. Rye — In-Depth Nutrition Comparison
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What are the main differences between black gram and rye?
- Black gram is richer in folate, yet rye is richer in manganese, fiber, copper, phosphorus, selenium, vitamin B5, vitamin B6, vitamin B3, and zinc.
- Rye's daily need coverage for manganese is 94% higher.
- Black gram has 2 times more folate than rye. Black gram has 94µg of folate, while rye has 38µg.
We used Mungo beans, mature seeds, cooked, boiled, without salt and Rye grain types in this 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +120.8% |
| Contains more MagnesiumMagnesium | +74.6% |
| Contains more PotassiumPotassium | +120.8% |
| Contains more IronIron | +50.3% |
| Contains more CopperCopper | +164% |
| Contains more ZincZinc | +219.3% |
| Contains more PhosphorusPhosphorus | +112.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +525.5% |
| Contains more SeleniumSelenium | +456% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +147.4% |
| Contains more Vitamin EVitamin E | +466.7% |
| Contains more Vitamin B1Vitamin B1 | +110.7% |
| Contains more Vitamin B2Vitamin B2 | +234.7% |
| Contains more Vitamin B3Vitamin B3 | +184.7% |
| Contains more Vitamin B5Vitamin B5 | +236.3% |
| Contains more Vitamin B6Vitamin B6 | +406.9% |
| Contains more Vitamin KVitamin K | +118.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more WaterWater | +584.1% |
| Contains more ProteinProtein | +37.1% |
| Contains more FatsFats | +196.4% |
| Contains more CarbsCarbs | +313.6% |
| Contains more OtherOther | +48.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +617.2% |
| Contains more Poly. FatPolyunsaturated fat | +113.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.412mg | 2.577mg | 94% |
| Fiber | 6.4g | 15.1g | 35% |
| Phosphorus | 156mg | 332mg | 25% |
| Copper | 0.139mg | 0.367mg | 25% |
| Selenium | 2.5µg | 13.9µg | 21% |
| Vitamin B5 | 0.433mg | 1.456mg | 20% |
| Carbs | 18.34g | 75.86g | 19% |
| Vitamin B6 | 0.058mg | 0.294mg | 18% |
| Zinc | 0.83mg | 2.65mg | 17% |
| Vitamin B3 | 1.5mg | 4.27mg | 17% |
| Vitamin B1 | 0.15mg | 0.316mg | 14% |
| Folate | 94µg | 38µg | 14% |
| Vitamin B2 | 0.075mg | 0.251mg | 14% |
| Calories | 105kcal | 338kcal | 12% |
| Magnesium | 63mg | 110mg | 11% |
| Iron | 1.75mg | 2.63mg | 11% |
| Potassium | 231mg | 510mg | 8% |
| Protein | 7.54g | 10.34g | 6% |
| Vitamin E | 0.15mg | 0.85mg | 5% |
| Polyunsaturated fat | 0.359g | 0.767g | 3% |
| Calcium | 53mg | 24mg | 3% |
| Vitamin K | 2.7µg | 5.9µg | 3% |
| Fats | 0.55g | 1.63g | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Saturated fat | 0.038g | 0.197g | 1% |
| Net carbs | 11.94g | 60.76g | N/A |
| Sugar | 2.01g | 0.98g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 2µg | 1µg | 0% |
| Choline | 29.6mg | 30.4mg | 0% |
| Monounsaturated fat | 0.029g | 0.208g | 0% |
| Tryptophan | 0.078mg | 0.108mg | 0% |
| Threonine | 0.262mg | 0.289mg | 0% |
| Isoleucine | 0.385mg | 0.208mg | 0% |
| Leucine | 0.625mg | 0.563mg | 0% |
| Lysine | 0.5mg | 0.286mg | 0% |
| Methionine | 0.11mg | 0.153mg | 0% |
| Phenylalanine | 0.44mg | 0.435mg | 0% |
| Valine | 0.423mg | 0.317mg | 0% |
| Histidine | 0.211mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
35%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye is cheaper (difference - $1.1)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.159g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)