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  6. Black gram vs. Wheat

Black gram vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between black gram and wheat

  • Black gram has more folate and fiber; however, wheat is higher in selenium, manganese, zinc, copper, and vitamin B3.
  • Wheat covers your daily need for selenium, 53% more than black gram.
  • Black gram has 9 times more folate than wheat. While black gram has 94µg of folate, wheat has only 11µg.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Black gram vs Wheat 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%
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +488.9%
Contains more PotassiumPotassium +40.9%
Contains less SodiumSodium -12.5%
Contains more CopperCopper +48.9%
Contains more ZincZinc +121.7%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +1176%
~equal in Iron ~1.76mg
~equal in Phosphorus ~147mg

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%
Wheat
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +754.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B6Vitamin B6 +20.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Wheat DV% diff.
Selenium 2.5µg 31.9µg 53%
Manganese 0.412mg 1.03mg 27%
Folate 94µg 11µg 21%
Vitamin B5 0.433mg 9%
Zinc 0.83mg 1.84mg 9%
Copper 0.139mg 0.207mg 8%
Fiber 6.4g 4.3g 8%
Vitamin B3 1.5mg 2.305mg 5%
Vitamin B1 0.15mg 0.095mg 5%
Choline 29.6mg 5%
Calcium 53mg 9mg 4%
Magnesium 63mg 48mg 4%
Protein 7.54g 5.71g 4%
Carbs 18.34g 27.6g 3%
Vitamin B2 0.075mg 0.03mg 3%
Potassium 231mg 164mg 2%
Vitamin K 2.7µg 2%
Vitamin B6 0.058mg 0.07mg 1%
Polyunsaturated fat 0.359g 0.243g 1%
Calories 105kcal 132kcal 1%
Vitamin E 0.15mg 0.24mg 1%
Phosphorus 156mg 147mg 1%
Vitamin C 1mg 1%
Fats 0.55g 0.83g 0%
Net carbs 11.94g 23.3g N/A
Iron 1.75mg 1.76mg 0%
Sugar 2.01g 3.07g N/A
Sodium 7mg 8mg 0%
Vitamin A 2µg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.038g 0.077g 0%
Monounsaturated fat 0.029g 0.084g 0%
Tryptophan 0.078mg 0.051mg 0%
Threonine 0.262mg 0.172mg 0%
Isoleucine 0.385mg 0.22mg 0%
Leucine 0.625mg 0.432mg 0%
Lysine 0.5mg 0.161mg 0%
Methionine 0.11mg 0.097mg 0%
Phenylalanine 0.44mg 0.3mg 0%
Valine 0.423mg 0.267mg 0%
Histidine 0.211mg 0.147mg 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
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +32%
Contains more WaterWater +11.2%
Contains more OtherOther +55.9%
Contains more FatsFats +50.9%
Contains more CarbsCarbs +50.5%

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +47.7%
Contains more Mono. FatMonounsaturated fat +189.7%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.