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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 Potassium +115.9%
Contains more Magnesium +186.4%
Contains more Zinc +18.6%
Contains more Phosphorus +44.4%
Contains more Iron +165.1%
Contains less Sodium -71.4%
Equal in Copper - 0.144
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +253.3%
Contains more Potassium +115.9%
Contains more Magnesium +186.4%
Contains more Zinc +18.6%
Contains more Phosphorus +44.4%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flour
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 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.

All nutrients comparison - raw data values

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

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.