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Black gram vs Flour - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Flour

  • Black gram has more Fiber, Magnesium, and Phosphorus, however Flour is higher in Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Manganese.
  • Flour covers your daily Selenium needs 57% more than Black gram.
  • Flour contains 3 times less Magnesium than Black gram. Black gram contains 63mg of Magnesium, while Flour contains 22mg.

Food varieties used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Black gram vs Flour 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
Contains more Calcium +253.3%
Contains more Magnesium +186.4%
Contains more Phosphorus +44.4%
Contains more Potassium +115.9%
Contains more Zinc +18.6%
Contains more Iron +165.1%
Contains less Sodium -71.4%
Equal in Copper - 0.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +253.3%
Contains more Magnesium +186.4%
Contains more Phosphorus +44.4%
Contains more Potassium +115.9%
Contains more Zinc +18.6%
Contains more Iron +165.1%
Contains less Sodium -71.4%
Equal in Copper - 0.144

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
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +800%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B3 +293.6%
Contains more Folate +94.7%
Equal in Vitamin B5 - 0.438
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +800%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +558.7%
Contains more Vitamin B3 +293.6%
Contains more Folate +94.7%
Equal in Vitamin B5 - 0.438

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 Flour
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Flour Opinion
Net carbs 11.94g 73.61g Flour
Protein 7.54g 10.33g Flour
Fats 0.55g 0.98g Flour
Carbs 18.34g 76.31g Flour
Calories 105kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 2.01g 0.27g Flour
Fiber 6.4g 2.7g Black gram
Calcium 53mg 15mg Black gram
Iron 1.75mg 4.64mg Flour
Magnesium 63mg 22mg Black gram
Phosphorus 156mg 108mg Black gram
Potassium 231mg 107mg Black gram
Sodium 7mg 2mg Flour
Zinc 0.83mg 0.7mg Black gram
Copper 0.139mg 0.144mg Flour
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.06mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.785mg Flour
Vitamin B2 0.075mg 0.494mg Flour
Vitamin B3 1.5mg 5.904mg Flour
Vitamin B5 0.433mg 0.438mg Flour
Vitamin B6 0.058mg 0.044mg Black gram
Folate 94µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.3µg Black gram
Tryptophan 0.078mg 0.127mg Flour
Threonine 0.262mg 0.281mg Flour
Isoleucine 0.385mg 0.357mg Black gram
Leucine 0.625mg 0.71mg Flour
Lysine 0.5mg 0.228mg Black gram
Methionine 0.11mg 0.183mg Flour
Phenylalanine 0.44mg 0.52mg Flour
Valine 0.423mg 0.415mg Black gram
Histidine 0.211mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.038g 0.155g Black gram
Monounsaturated Fat 0.029g 0.087g Flour
Polyunsaturated fat 0.359g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
17
Black gram
50
Flour
Mineral Summary Score
35
Black gram
40
Flour

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
45%
Black gram
62%
Flour
Carbohydrates
18%
Black gram
76%
Flour
Fats
3%
Black gram
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 29)
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 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

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/172427/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.