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Black gram vs Wheat - In-Depth Nutrition Comparison

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How are Black gram and Wheat different?

  • Black gram is higher in Iron, Copper, Folate, Magnesium, and Potassium, however Wheat is richer in Selenium, Manganese, Vitamin B3, Phosphorus, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat is 148% higher.
  • Black gram contains 5 times more Folate than Wheat. While Black gram contains 216µg of Folate, Wheat contains only 43µg.

Mungo beans, mature seeds, raw and Wheat, durum are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
5
:
3
Wheat
Wheat
Contains more Iron +115.1%
Contains more Calcium +305.9%
Contains more Potassium +128.1%
Contains more Magnesium +85.4%
Contains more Copper +77.4%
Contains more Zinc +24.2%
Contains more Phosphorus +34%
Contains less Sodium -94.7%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +115.1%
Contains more Calcium +305.9%
Contains more Potassium +128.1%
Contains more Magnesium +85.4%
Contains more Copper +77.4%
Contains more Zinc +24.2%
Contains more Phosphorus +34%
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
Black gram
Black gram
3
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Equal in Vitamin B5 - 0.935
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Equal in Vitamin B5 - 0.935

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
36
Black gram
37
Wheat
Mineral Summary Score
149
Black gram
100
Wheat

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
151%
Black gram
82%
Wheat
Carbohydrates
59%
Black gram
71%
Wheat
Fats
8%
Black gram
11%
Wheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wheat
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?
Wheat
Wheat contains less Sodium (difference - 36mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Black gram Wheat Opinion
Calories 341 339 Black gram
Protein 25.21 13.68 Black gram
Fats 1.64 2.47 Wheat
Vitamin C 0 0
Carbs 58.99 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 3.52 Black gram
Calcium 138 34 Black gram
Potassium 983 431 Black gram
Magnesium 267 144 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.981 0.553 Black gram
Zinc 3.35 4.16 Wheat
Starch
Phosphorus 379 508 Wheat
Sodium 38 2 Wheat
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.419 Wheat
Vitamin B2 0.254 0.121 Black gram
Vitamin B3 1.447 6.738 Wheat
Vitamin B5 0.906 0.935 Wheat
Vitamin B6 0.281 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 216 43 Black gram
Trans Fat 0 Wheat
Saturated Fat 0.114 0.454 Black gram
Monounsaturated Fat 0.085 0.344 Wheat
Polyunsaturated fat 1.071 0.978 Black gram
Tryptophan 0.263 0.176 Black gram
Threonine 0.875 0.366 Black gram
Isoleucine 1.287 0.533 Black gram
Leucine 2.089 0.934 Black gram
Lysine 1.674 0.303 Black gram
Methionine 0.367 0.221 Black gram
Phenylalanine 1.473 0.681 Black gram
Valine 1.416 0.594 Black gram
Histidine 0.706 0.322 Black gram
Fructose

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/174259/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.