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.
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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
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Calcium
+488.9%
Contains
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Magnesium
+31.3%
Contains
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Potassium
+40.9%
Contains
less
Sodium
-12.5%
Contains
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Zinc
+121.7%
Contains
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Copper
+48.9%
Contains
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Manganese
+150%
Contains
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Selenium
+1176%
Equal in Iron - 1.76
Equal in Phosphorus - 147
Contains
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Calcium
+488.9%
Contains
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Magnesium
+31.3%
Contains
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Potassium
+40.9%
Contains
less
Sodium
-12.5%
Contains
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Zinc
+121.7%
Contains
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Copper
+48.9%
Contains
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Manganese
+150%
Contains
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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
Contains
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Vitamin A
+675%
Contains
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Vitamin B1
+57.9%
Contains
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Vitamin B2
+150%
Contains
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Folate
+754.5%
Contains
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Vitamin E
+60%
Contains
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Vitamin B3
+53.7%
Contains
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Vitamin B6
+20.7%
Contains
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Vitamin A
+675%
Contains
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Vitamin B1
+57.9%
Contains
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Vitamin B2
+150%
Contains
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Folate
+754.5%
Contains
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Vitamin E
+60%
Contains
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Vitamin B3
+53.7%
Contains
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Vitamin B6
+20.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32%
Contains
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Water
+11.2%
Contains
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Other
+55.9%
Contains
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Fats
+50.9%
Contains
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Carbs
+50.5%
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Contains
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Protein
+32%
Contains
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Water
+11.2%
Contains
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Other
+55.9%
Contains
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Fats
+50.9%
Contains
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Carbs
+50.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50.6%
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Polyunsaturated fat
+47.7%
Contains
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Monounsaturated Fat
+189.7%
Saturated Fat:
0.038 g
Monounsaturated Fat:
0.029 g
Polyunsaturated fat:
0.359 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.084 g
Polyunsaturated fat:
0.243 g
Contains
less
Saturated Fat
-50.6%
Contains
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Polyunsaturated fat
+47.7%
Contains
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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.
Lower in price | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 11.94g | 23.3g | |
Protein | 7.54g | 5.71g | |
Fats | 0.55g | 0.83g | |
Carbs | 18.34g | 27.6g | |
Calories | 105kcal | 132kcal | |
Sugar | 2.01g | 3.07g | |
Fiber | 6.4g | 4.3g | |
Calcium | 53mg | 9mg | |
Iron | 1.75mg | 1.76mg | |
Magnesium | 63mg | 48mg | |
Phosphorus | 156mg | 147mg | |
Potassium | 231mg | 164mg | |
Sodium | 7mg | 8mg | |
Zinc | 0.83mg | 1.84mg | |
Copper | 0.139mg | 0.207mg | |
Manganese | 0.412mg | 1.03mg | |
Selenium | 2.5µg | 31.9µg | |
Vitamin A | 31IU | 4IU | |
Vitamin A RAE | 2µg | ||
Vitamin E | 0.15mg | 0.24mg | |
Vitamin C | 1mg | ||
Vitamin B1 | 0.15mg | 0.095mg | |
Vitamin B2 | 0.075mg | 0.03mg | |
Vitamin B3 | 1.5mg | 2.305mg | |
Vitamin B5 | 0.433mg | ||
Vitamin B6 | 0.058mg | 0.07mg | |
Folate | 94µg | 11µg | |
Vitamin K | 2.7µg | ||
Tryptophan | 0.078mg | 0.051mg | |
Threonine | 0.262mg | 0.172mg | |
Isoleucine | 0.385mg | 0.22mg | |
Leucine | 0.625mg | 0.432mg | |
Lysine | 0.5mg | 0.161mg | |
Methionine | 0.11mg | 0.097mg | |
Phenylalanine | 0.44mg | 0.3mg | |
Valine | 0.423mg | 0.267mg | |
Histidine | 0.211mg | 0.147mg | |
Trans Fat | 0g | 0.002g | |
Saturated Fat | 0.038g | 0.077g | |
Monounsaturated Fat | 0.029g | 0.084g | |
Polyunsaturated fat | 0.359g | 0.243g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
35%
61%
Comparison summary
Which food is cheaper?
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
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.