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  6. Black gram vs. Wild rice

Black gram vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between black gram and wild rice

  • Black gram has more fiber, folate, iron, phosphorus, vitamin B1, magnesium, manganese, vitamin B5, and calcium; however, wild rice is higher in vitamin B6.
  • Black gram covers your daily need for fiber, 18% more than wild rice.
  • Black gram has 18 times more calcium than wild rice. While black gram has 53mg of calcium, wild rice has only 3mg.
  • The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Wild rice, cooked.

Infographic

Black gram vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +191.7%
Contains more CopperCopper +14.9%
Contains more PhosphorusPhosphorus +90.2%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +212.5%
Contains more ZincZinc +61.4%
Contains less SodiumSodium -57.1%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +181.2%
Contains more Vitamin KVitamin K +440%
Contains more FolateFolate +261.5%
Contains more CholineCholine +190.2%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B6Vitamin B6 +132.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Wild rice DV% diff.
Fiber 6.4g 1.8g 18%
Folate 94µg 26µg 17%
Iron 1.75mg 0.6mg 14%
Phosphorus 156mg 82mg 11%
Vitamin B1 0.15mg 0.052mg 8%
Protein 7.54g 3.99g 7%
Magnesium 63mg 32mg 7%
Vitamin B5 0.433mg 0.154mg 6%
Vitamin B6 0.058mg 0.135mg 6%
Manganese 0.412mg 0.282mg 6%
Calcium 53mg 3mg 5%
Zinc 0.83mg 1.34mg 5%
Potassium 231mg 101mg 4%
Choline 29.6mg 10.2mg 4%
Selenium 2.5µg 0.8µg 3%
Copper 0.139mg 0.121mg 2%
Vitamin K 2.7µg 0.5µg 2%
Carbs 18.34g 21.34g 1%
Vitamin B2 0.075mg 0.087mg 1%
Polyunsaturated fat 0.359g 0.213g 1%
Vitamin E 0.15mg 0.24mg 1%
Vitamin C 1mg 0mg 1%
Vitamin B3 1.5mg 1.287mg 1%
Calories 105kcal 101kcal 0%
Fats 0.55g 0.34g 0%
Net carbs 11.94g 19.54g N/A
Sugar 2.01g 0.73g N/A
Sodium 7mg 3mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.049g 0%
Monounsaturated fat 0.029g 0.05g 0%
Tryptophan 0.078mg 0.049mg 0%
Threonine 0.262mg 0.127mg 0%
Isoleucine 0.385mg 0.167mg 0%
Leucine 0.625mg 0.276mg 0%
Lysine 0.5mg 0.17mg 0%
Methionine 0.11mg 0.119mg 0%
Phenylalanine 0.44mg 0.195mg 0%
Valine 0.423mg 0.232mg 0%
Histidine 0.211mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +89%
Contains more FatsFats +61.8%
Contains more OtherOther +165%
Contains more CarbsCarbs +16.4%
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Poly. FatPolyunsaturated fat +68.5%
Contains more Mono. FatMonounsaturated fat +72.4%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.