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  6. Black gram vs. Rye

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.

Infographic

Black gram vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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.
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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient Black gram Rye 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%

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
Rye
Rye
4
10% 76% 11%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Rye
Rye
2
17% 18% 65%
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%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.