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Black gram vs Semolina - In-Depth Nutrition 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" 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%
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 Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
18
Semolina
Mineral Summary Score
98
Black gram
22
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 the food
Protein
151%
Black gram
45%
Semolina
Carbohydrates
59%
Black gram
81%
Semolina
Fats
8%
Black gram
5%
Semolina

Comparison summary table

Pay attention at 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 Sugars 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 in case of diets?

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 contains less Sugars?
Black gram
Black gram contains less Sugars (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 - 1)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 0.33 Semolina
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.