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  6. Black gram vs. Khorasan wheat

Black gram vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between Black gram and Khorasan wheat

  • Black gram has less Selenium, Manganese, Copper, Vitamin B1, Vitamin B3, Phosphorus, Zinc, Iron, Fiber, and Magnesium.
  • Khorasan wheat's daily need coverage for Selenium is 144% more.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, uncooked.

Infographic

Black gram vs Khorasan wheat 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.
Black gram
Black gram
1
:
9
Khorasan wheat
Khorasan wheat
Contains more Calcium +140.9%
Contains more Iron +115.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +133.3%
Contains more Potassium +74.5%
Contains less Sodium -28.6%
Contains more Zinc +343.4%
Contains more Copper +264%
Contains more Manganese +563.8%
Contains more Selenium +3160%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +140.9%
Contains more Iron +115.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +133.3%
Contains more Potassium +74.5%
Contains less Sodium -28.6%
Contains more Zinc +343.4%
Contains more Copper +264%
Contains more Manganese +563.8%
Contains more Selenium +3160%

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.
Black gram
Black gram
6
:
6
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Vitamin K +50%
Contains more Vitamin E +306.7%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +325%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +346.6%
Black gram
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Vitamin K +50%
Contains more Vitamin E +306.7%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +325%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +346.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Khorasan wheat
Khorasan wheat
Contains more Water +555%
Contains more Protein +92.8%
Contains more Fats +287.3%
Contains more Carbs +284.8%
Contains more Other +58.5%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Water +555%
Contains more Protein +92.8%
Contains more Fats +287.3%
Contains more Carbs +284.8%
Contains more Other +58.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +634.5%
Contains more Polyunsaturated fat +73%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +634.5%
Contains more Polyunsaturated fat +73%

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

All nutrients comparison - raw data values

Nutrient Black gram Khorasan wheat Opinion
Net carbs 11.94g 59.48g Khorasan wheat
Protein 7.54g 14.54g Khorasan wheat
Fats 0.55g 2.13g Khorasan wheat
Carbs 18.34g 70.58g Khorasan wheat
Calories 105kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 2.01g 7.84g Black gram
Fiber 6.4g 11.1g Khorasan wheat
Calcium 53mg 22mg Black gram
Iron 1.75mg 3.77mg Khorasan wheat
Magnesium 63mg 130mg Khorasan wheat
Phosphorus 156mg 364mg Khorasan wheat
Potassium 231mg 403mg Khorasan wheat
Sodium 7mg 5mg Khorasan wheat
Zinc 0.83mg 3.68mg Khorasan wheat
Copper 0.139mg 0.506mg Khorasan wheat
Manganese 0.412mg 2.735mg Khorasan wheat
Selenium 2.5µg 81.5µg Khorasan wheat
Vitamin A 31IU 10IU Black gram
Vitamin A RAE 2µg 1µg Black gram
Vitamin E 0.15mg 0.61mg Khorasan wheat
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.566mg Khorasan wheat
Vitamin B2 0.075mg 0.184mg Khorasan wheat
Vitamin B3 1.5mg 6.375mg Khorasan wheat
Vitamin B5 0.433mg 0.949mg Khorasan wheat
Vitamin B6 0.058mg 0.259mg Khorasan wheat
Folate 94µg Black gram
Vitamin K 2.7µg 1.8µg Black gram
Tryptophan 0.078mg 0.13mg Khorasan wheat
Threonine 0.262mg 0.442mg Khorasan wheat
Isoleucine 0.385mg 0.566mg Khorasan wheat
Leucine 0.625mg 1.112mg Khorasan wheat
Lysine 0.5mg 0.416mg Black gram
Methionine 0.11mg 0.251mg Khorasan wheat
Phenylalanine 0.44mg 0.772mg Khorasan wheat
Valine 0.423mg 0.687mg Khorasan wheat
Histidine 0.211mg 0.379mg Khorasan wheat
Trans Fat 0g 0.005g Black gram
Saturated Fat 0.038g 0.196g Black gram
Monounsaturated Fat 0.029g 0.213g Khorasan wheat
Polyunsaturated fat 0.359g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
35%
Black gram
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.5)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.83g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.