Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Black gram vs Wild rice - In-Depth Nutrition Comparison

Compare

Differences between Black gram and Wild rice

  • Black gram has more Iron, Copper, Fiber, Folate, Magnesium, Potassium, Vitamin B1, and Calcium, while Wild rice has more Vitamin B3, and Zinc.
  • Black gram's daily need coverage for Iron is 70% higher.
  • Wild rice contains 7 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Wild rice contains 21mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Wild rice, raw.

Infographic

Black gram vs Wild rice infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +286.2%
Contains more Calcium +557.1%
Contains more Potassium +130.2%
Contains more Magnesium +50.8%
Contains more Copper +87.2%
Contains more Zinc +77.9%
Contains more Phosphorus +14.2%
Contains less Sodium -81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +286.2%
Contains more Calcium +557.1%
Contains more Potassium +130.2%
Contains more Magnesium +50.8%
Contains more Copper +87.2%
Contains more Zinc +77.9%
Contains more Phosphorus +14.2%
Contains less Sodium -81.6%

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
:
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +137.4%
Contains more Folate +127.4%
Contains more Vitamin B3 +365.3%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +39.1%
Equal in Vitamin B2 - 0.262
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +137.4%
Contains more Folate +127.4%
Contains more Vitamin B3 +365.3%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +39.1%
Equal in Vitamin B2 - 0.262

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
36
Black gram
39
Wild rice
Mineral Summary Score
149
Black gram
96
Wild rice

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
151%
Black gram
88%
Wild rice
Carbohydrates
59%
Black gram
75%
Wild rice
Fats
8%
Black gram
5%
Wild rice

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 Wild rice
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 31mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
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 Wild rice Opinion
Calories 341 357 Wild rice
Protein 25.21 14.73 Black gram
Fats 1.64 1.08 Black gram
Vitamin C 0 0
Carbs 58.99 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 1.96 Black gram
Calcium 138 21 Black gram
Potassium 983 427 Black gram
Magnesium 267 177 Black gram
Sugar 2.5 Black gram
Fiber 18.3 6.2 Black gram
Copper 0.981 0.524 Black gram
Zinc 3.35 5.96 Wild rice
Starch
Phosphorus 379 433 Wild rice
Sodium 38 7 Wild rice
Vitamin A 23 19 Black gram
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.273 0.115 Black gram
Vitamin B2 0.254 0.262 Wild rice
Vitamin B3 1.447 6.733 Wild rice
Vitamin B5 0.906 1.074 Wild rice
Vitamin B6 0.281 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 216 95 Black gram
Trans Fat 0 Wild rice
Saturated Fat 0.114 0.156 Black gram
Monounsaturated Fat 0.085 0.159 Wild rice
Polyunsaturated fat 1.071 0.676 Black gram
Tryptophan 0.263 0.179 Black gram
Threonine 0.875 0.469 Black gram
Isoleucine 1.287 0.618 Black gram
Leucine 2.089 1.018 Black gram
Lysine 1.674 0.629 Black gram
Methionine 0.367 0.438 Wild rice
Phenylalanine 1.473 0.721 Black gram
Valine 1.416 0.858 Black gram
Histidine 0.706 0.384 Black gram
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/174259/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.