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Black gram vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between black gram and wheat gluten?

  • Black gram is richer in folate, fiber, vitamin B1, vitamin B3, magnesium, and vitamin B5, yet wheat gluten is richer in selenium, iron, phosphorus, and calcium.
  • Wheat gluten's daily need coverage for selenium is 68% higher.
  • Black gram has a lower glycemic index than wheat gluten.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Vital wheat gluten types in this comparison.

Infographic

Black gram vs Wheat gluten 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +152%
Contains more PotassiumPotassium +131%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +167.9%
Contains more IronIron +197.1%
Contains more CopperCopper +30.9%
Contains more PhosphorusPhosphorus +66.7%
Contains more SeleniumSelenium +1488%
~equal in Zinc ~0.85mg

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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +33%
Contains more WaterWater +784.3%
Contains more ProteinProtein +896.8%
Contains more FatsFats +236.4%
~equal in Other ~1g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +437.9%
Contains more Poly. FatPolyunsaturated fat +125.6%

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 gluten
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Wheat gluten DV% diff.
Protein 7.54g 75.16g 135%
Selenium 2.5µg 39.7µg 68%
Iron 1.75mg 5.2mg 43%
Folate 94µg 0µg 24%
Fiber 6.4g 0.6g 23%
Manganese 0.412mg 18%
Phosphorus 156mg 260mg 15%
Calories 105kcal 370kcal 13%
Vitamin B1 0.15mg 0mg 13%
Calcium 53mg 142mg 9%
Magnesium 63mg 25mg 9%
Vitamin B5 0.433mg 0mg 9%
Vitamin B3 1.5mg 0mg 9%
Vitamin B2 0.075mg 0mg 6%
Copper 0.139mg 0.182mg 5%
Choline 29.6mg 5%
Potassium 231mg 100mg 4%
Vitamin B6 0.058mg 0mg 4%
Polyunsaturated fat 0.359g 0.81g 3%
Carbs 18.34g 13.79g 2%
Vitamin K 2.7µg 0µg 2%
Fats 0.55g 1.85g 2%
Vitamin C 1mg 0mg 1%
Vitamin E 0.15mg 0mg 1%
Sodium 7mg 29mg 1%
Saturated fat 0.038g 0.272g 1%
Net carbs 11.94g 13.19g N/A
Sugar 2.01g 0g N/A
Zinc 0.83mg 0.85mg 0%
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.029g 0.156g 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Wheat gluten
Minerals Daily Need Coverage Score
35%
Black gram
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.01g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.234g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 21)
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)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.