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Black gram vs Wheat - 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
:
3
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%
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
:
4
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Equal in Vitamin B5 - 0.935
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
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

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
25
Wheat
Mineral Summary Score
98
Black gram
67
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 the food
Protein
151%
Black gram
82%
Wheat
Carbohydrates
59%
Black gram
71%
Wheat
Fats
8%
Black gram
11%
Wheat

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 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 Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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 - 2)
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 Sugars?
?
The foods are relatively equal in Sugars ( g)
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 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
Sugars
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
Folic acid (B9) 0 0
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
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.