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Black gram vs. Flour — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of flour is higher.

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
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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +253.3%
Contains more PotassiumPotassium +115.9%
Contains more ZincZinc +18.6%
Contains more PhosphorusPhosphorus +44.4%
Contains more IronIron +165.1%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +65.5%
Contains more SeleniumSelenium +1256%
~equal in Copper ~0.144mg

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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +184.6%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +558.7%
Contains more Vitamin B3Vitamin B3 +293.6%
Contains more FolateFolate +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Flour DV% diff.
Selenium 2.5µg 33.9µg 57%
Vitamin B1 0.15mg 0.785mg 53%
Iron 1.75mg 4.64mg 36%
Vitamin B2 0.075mg 0.494mg 32%
Vitamin B3 1.5mg 5.904mg 28%
Folate 94µg 183µg 22%
Carbs 18.34g 76.31g 19%
Fiber 6.4g 2.7g 15%
Calories 105kcal 364kcal 13%
Manganese 0.412mg 0.682mg 12%
Magnesium 63mg 22mg 10%
Phosphorus 156mg 108mg 7%
Protein 7.54g 10.33g 6%
Potassium 231mg 107mg 4%
Calcium 53mg 15mg 4%
Choline 29.6mg 10.4mg 3%
Vitamin K 2.7µg 0.3µg 2%
Saturated fat 0.038g 0.155g 1%
Fats 0.55g 0.98g 1%
Vitamin C 1mg 0mg 1%
Vitamin B6 0.058mg 0.044mg 1%
Zinc 0.83mg 0.7mg 1%
Vitamin E 0.15mg 0.06mg 1%
Copper 0.139mg 0.144mg 1%
Net carbs 11.94g 73.61g N/A
Sugar 2.01g 0.27g N/A
Sodium 7mg 2mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.433mg 0.438mg 0%
Monounsaturated fat 0.029g 0.087g 0%
Polyunsaturated fat 0.359g 0.413g 0%
Tryptophan 0.078mg 0.127mg 0%
Threonine 0.262mg 0.281mg 0%
Isoleucine 0.385mg 0.357mg 0%
Leucine 0.625mg 0.71mg 0%
Lysine 0.5mg 0.228mg 0%
Methionine 0.11mg 0.183mg 0%
Phenylalanine 0.44mg 0.52mg 0%
Valine 0.423mg 0.415mg 0%
Histidine 0.211mg 0.23mg 0%

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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +508.3%
Contains more OtherOther +130.4%
Contains more ProteinProtein +37%
Contains more FatsFats +78.2%
Contains more CarbsCarbs +316.1%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +15%

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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. 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.