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Black gram vs Semolina - In-Depth Nutrition Comparison

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How are Black gram and Semolina different?

  • Black gram is higher in Iron, Copper, Fiber, Magnesium, Folate, Phosphorus, Potassium, and Manganese, however Semolina is richer in Vitamin B3, and Selenium.
  • Daily need coverage for Iron from Black gram is 85% higher.
  • Black gram contains 27 times more Folate than Semolina. While Black gram contains 216µg of Folate, Semolina contains only 8µg.

Mungo beans, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Black gram vs Semolina infographic
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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
:
Contains more Iron +923%
Contains more Calcium +94.4%
Contains more Potassium +464.9%
Contains more Magnesium +888.9%
Contains more Copper +245.4%
Contains more Zinc +228.4%
Contains more Phosphorus +147.7%
Contains less Sodium -94.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +923%
Contains more Calcium +94.4%
Contains more Potassium +464.9%
Contains more Magnesium +888.9%
Contains more Copper +245.4%
Contains more Zinc +228.4%
Contains more Phosphorus +147.7%
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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
26
Semolina
Mineral Summary Score
149
Black gram
34
Semolina

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 food.
Protein
151%
Black gram
45%
Semolina
Carbohydrates
59%
Black gram
81%
Semolina
Fats
8%
Black gram
5%
Semolina

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Semolina
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?
Semolina
Semolina contains less Sodium (difference - 36mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Semolina Opinion
Calories 341 374 Semolina
Protein 25.21 7.51 Black gram
Fats 1.64 1.03 Black gram
Vitamin C 0 0
Carbs 58.99 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.74 Black gram
Calcium 138 71 Black gram
Potassium 983 174 Black gram
Magnesium 267 27 Black gram
Sugar 0.33 Black gram
Fiber 18.3 1.8 Black gram
Copper 0.981 0.284 Black gram
Zinc 3.35 1.02 Black gram
Starch 68.29 Semolina
Phosphorus 379 153 Black gram
Sodium 38 2 Semolina
Vitamin A 23 0 Black gram
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.273 0.224 Black gram
Vitamin B2 0.254 0.05 Black gram
Vitamin B3 1.447 5.048 Semolina
Vitamin B5 0.906 0.672 Black gram
Vitamin B6 0.281 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 216 8 Black gram
Trans Fat 0 Semolina
Saturated Fat 0.114 0.294 Black gram
Monounsaturated Fat 0.085 0.258 Semolina
Polyunsaturated fat 1.071 0.322 Black gram
Tryptophan 0.263 0.103 Black gram
Threonine 0.875 0.271 Black gram
Isoleucine 1.287 0.339 Black gram
Leucine 2.089 0.656 Black gram
Lysine 1.674 0.215 Black gram
Methionine 0.367 0.183 Black gram
Phenylalanine 1.473 0.398 Black gram
Valine 1.416 0.47 Black gram
Histidine 0.706 0.185 Black gram
Fructose 0.02 Semolina

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/174259/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.