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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 of 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +488.9%
Contains more Magnesium +31.3%
Contains more Potassium +40.9%
Contains less Sodium -12.5%
Contains more Zinc +121.7%
Contains more Copper +48.9%
Contains more Manganese +150%
Contains more Selenium +1176%
Equal in Iron - 1.76
Equal in Phosphorus - 147
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +488.9%
Contains more Magnesium +31.3%
Contains more Potassium +40.9%
Contains less Sodium -12.5%
Contains more Zinc +121.7%
Contains more Copper +48.9%
Contains more Manganese +150%
Contains more Selenium +1176%
Equal in Iron - 1.76
Equal in Phosphorus - 147

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.
:
3
Wheat
Contains more Vitamin A +675%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +150%
Contains more Folate +754.5%
Contains more Vitamin E +60%
Contains more Vitamin B3 +53.7%
Contains more Vitamin B6 +20.7%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +675%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +150%
Contains more Folate +754.5%
Contains more Vitamin E +60%
Contains more Vitamin B3 +53.7%
Contains more Vitamin B6 +20.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32%
Contains more Water +11.2%
Contains more Other +55.9%
Contains more Fats +50.9%
Contains more Carbs +50.5%
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
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 Protein +32%
Contains more Water +11.2%
Contains more Other +55.9%
Contains more Fats +50.9%
Contains more Carbs +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +47.7%
Contains more Monounsaturated Fat +189.7%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +47.7%
Contains more Monounsaturated Fat +189.7%

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 Wheat
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Wheat Opinion
Net carbs 11.94g 23.3g Wheat
Protein 7.54g 5.71g Black gram
Fats 0.55g 0.83g Wheat
Carbs 18.34g 27.6g Wheat
Calories 105kcal 132kcal Wheat
Sugar 2.01g 3.07g Black gram
Fiber 6.4g 4.3g Black gram
Calcium 53mg 9mg Black gram
Iron 1.75mg 1.76mg Wheat
Magnesium 63mg 48mg Black gram
Phosphorus 156mg 147mg Black gram
Potassium 231mg 164mg Black gram
Sodium 7mg 8mg Black gram
Zinc 0.83mg 1.84mg Wheat
Copper 0.139mg 0.207mg Wheat
Manganese 0.412mg 1.03mg Wheat
Selenium 2.5µg 31.9µg Wheat
Vitamin A 31IU 4IU Black gram
Vitamin A RAE 2µg Black gram
Vitamin E 0.15mg 0.24mg Wheat
Vitamin C 1mg Black gram
Vitamin B1 0.15mg 0.095mg Black gram
Vitamin B2 0.075mg 0.03mg Black gram
Vitamin B3 1.5mg 2.305mg Wheat
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg 0.07mg Wheat
Folate 94µg 11µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.051mg Black gram
Threonine 0.262mg 0.172mg Black gram
Isoleucine 0.385mg 0.22mg Black gram
Leucine 0.625mg 0.432mg Black gram
Lysine 0.5mg 0.161mg Black gram
Methionine 0.11mg 0.097mg Black gram
Phenylalanine 0.44mg 0.3mg Black gram
Valine 0.423mg 0.267mg Black gram
Histidine 0.211mg 0.147mg Black gram
Trans Fat 0g 0.002g Black gram
Saturated Fat 0.038g 0.077g Black gram
Monounsaturated Fat 0.029g 0.084g Wheat
Polyunsaturated fat 0.359g 0.243g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Wheat
Minerals Daily Need Coverage Score
35%
Black gram
61%
Wheat

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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.

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.