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Black gram vs Semolina - In-Depth Nutrition Comparison

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Significant differences between Black gram and Semolina

  • Black gram has more Folate, Fiber, Iron, and Magnesium, however Semolina is richer in Selenium, Vitamin B6, Manganese, Vitamin B3, Copper, and Vitamin B1.
  • Semolina covers your daily Selenium needs 32% more than Black gram.
  • Semolina has 12 times less Folate than Black gram. Black gram has 94µg of Folate, while Semolina has 8µg.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Black gram vs Semolina 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
Contains more Iron +136.5%
Contains more Magnesium +133.3%
Contains more Potassium +32.8%
Contains more Calcium +34%
Contains less Sodium -71.4%
Contains more Zinc +22.9%
Contains more Copper +104.3%
Equal in Phosphorus - 153
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +136.5%
Contains more Magnesium +133.3%
Contains more Potassium +32.8%
Contains more Calcium +34%
Contains less Sodium -71.4%
Contains more Zinc +22.9%
Contains more Copper +104.3%
Equal in Phosphorus - 153

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 E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Folate +1075%
Contains more Vitamin K +2600%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +679.3%
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%
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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Folate +1075%
Contains more Vitamin K +2600%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +679.3%

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

All nutrients comparison - raw data values

Nutrient Black gram Semolina Opinion
Net carbs 11.94g 79.09g Semolina
Protein 7.54g 7.51g Black gram
Fats 0.55g 1.03g Semolina
Carbs 18.34g 80.89g Semolina
Calories 105kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 2.01g 0.33g Semolina
Fiber 6.4g 1.8g Black gram
Calcium 53mg 71mg Semolina
Iron 1.75mg 0.74mg Black gram
Magnesium 63mg 27mg Black gram
Phosphorus 156mg 153mg Black gram
Potassium 231mg 174mg Black gram
Sodium 7mg 2mg Semolina
Zinc 0.83mg 1.02mg Semolina
Copper 0.139mg 0.284mg Semolina
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.03mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.224mg Semolina
Vitamin B2 0.075mg 0.05mg Black gram
Vitamin B3 1.5mg 5.048mg Semolina
Vitamin B5 0.433mg 0.672mg Semolina
Vitamin B6 0.058mg 0.452mg Semolina
Folate 94µg 8µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.1µg Black gram
Tryptophan 0.078mg 0.103mg Semolina
Threonine 0.262mg 0.271mg Semolina
Isoleucine 0.385mg 0.339mg Black gram
Leucine 0.625mg 0.656mg Semolina
Lysine 0.5mg 0.215mg Black gram
Methionine 0.11mg 0.183mg Semolina
Phenylalanine 0.44mg 0.398mg Black gram
Valine 0.423mg 0.47mg Semolina
Histidine 0.211mg 0.185mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.038g 0.294g Black gram
Monounsaturated Fat 0.029g 0.258g Semolina
Polyunsaturated fat 0.359g 0.322g Black gram

Which food is preferable for your diet?

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

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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
17
Black gram
26
Semolina
Mineral Summary Score
35
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
45%
Black gram
45%
Semolina
Carbohydrates
18%
Black gram
81%
Semolina
Fats
3%
Black gram
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.256g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. 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.