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  6. Black gram vs. Semolina

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +136.5%
Contains more CalciumCalcium +34%
Contains more CopperCopper +104.3%
Contains more ZincZinc +22.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +696%
~equal in Phosphorus ~153mg

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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1075%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +679.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +635.4%
Contains more OtherOther +49.3%
Contains more FatsFats +87.3%
Contains more CarbsCarbs +341.1%
~equal in Protein ~7.51g

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
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated Fat -87.1%
Contains more Poly. FatPolyunsaturated fat +11.5%
Contains more Mono. FatMonounsaturated Fat +789.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 105kcal 374kcal Semolina
Protein 7.54g 7.51g Black gram
Fats 0.55g 1.03g Semolina
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 79.09g Semolina
Carbs 18.34g 80.89g Semolina
Magnesium 63mg 27mg Black gram
Calcium 53mg 71mg Semolina
Potassium 231mg 174mg Black gram
Iron 1.75mg 0.74mg Black gram
Sugar 2.01g 0.33g Semolina
Fiber 6.4g 1.8g Black gram
Copper 0.139mg 0.284mg Semolina
Zinc 0.83mg 1.02mg Semolina
Starch 68.29g Semolina
Phosphorus 156mg 153mg Black gram
Sodium 7mg 2mg Semolina
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg Black gram
Vitamin E 0.15mg 0.03mg Black gram
Manganese 0.412mg 1.035mg Semolina
Selenium 2.5µg 19.9µg Semolina
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
Vitamin K 2.7µg 0.1µg Black gram
Folate 94µg 8µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.294g Black gram
Monounsaturated Fat 0.029g 0.258g Semolina
Polyunsaturated fat 0.359g 0.322g 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
Fructose 0.02g Semolina

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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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%
Black gram
24%
Semolina
Minerals Daily Need Coverage Score
35%
Black gram
52%
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

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. 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.