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  6. Black gram vs. Wild rice raw

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

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Important differences between black gram and wild rice raw

  • Black gram has less zinc, copper, manganese, phosphorus, vitamin B3, magnesium, vitamin B6, vitamin B2, vitamin B5, and potassium.
  • Wild rice raw's daily need coverage for zinc is 47% more.
  • Wild rice raw has a higher glycemic index than black gram.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Wild rice, raw.

Infographic

Black gram vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +152.4%
Contains more MagnesiumMagnesium +181%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +12%
Contains more CopperCopper +277%
Contains more ZincZinc +618.1%
Contains more PhosphorusPhosphorus +177.6%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +12%
~equal in Sodium ~7mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin KVitamin K +42.1%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B2Vitamin B2 +249.3%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B6Vitamin B6 +574.1%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Black gram Wild rice raw DV% diff.
Zinc 0.83mg 5.96mg 47%
Copper 0.139mg 0.524mg 43%
Manganese 0.412mg 1.329mg 40%
Phosphorus 156mg 433mg 40%
Vitamin B3 1.5mg 6.733mg 33%
Magnesium 63mg 177mg 27%
Vitamin B6 0.058mg 0.391mg 26%
Carbs 18.34g 74.9g 19%
Vitamin B2 0.075mg 0.262mg 14%
Protein 7.54g 14.73g 14%
Calories 105kcal 357kcal 13%
Vitamin B5 0.433mg 1.074mg 13%
Potassium 231mg 427mg 6%
Vitamin E 0.15mg 0.82mg 4%
Vitamin B1 0.15mg 0.115mg 3%
Calcium 53mg 21mg 3%
Iron 1.75mg 1.96mg 3%
Polyunsaturated fat 0.359g 0.676g 2%
Choline 29.6mg 35mg 1%
Saturated fat 0.038g 0.156g 1%
Fiber 6.4g 6.2g 1%
Selenium 2.5µg 2.8µg 1%
Vitamin C 1mg 0mg 1%
Fats 0.55g 1.08g 1%
Vitamin K 2.7µg 1.9µg 1%
Net carbs 11.94g 68.7g N/A
Sugar 2.01g 2.5g N/A
Sodium 7mg 7mg 0%
Vitamin A 2µg 1µg 0%
Folate 94µg 95µg 0%
Monounsaturated fat 0.029g 0.159g 0%
Tryptophan 0.078mg 0.179mg 0%
Threonine 0.262mg 0.469mg 0%
Isoleucine 0.385mg 0.618mg 0%
Leucine 0.625mg 1.018mg 0%
Lysine 0.5mg 0.629mg 0%
Methionine 0.11mg 0.438mg 0%
Phenylalanine 0.44mg 0.721mg 0%
Valine 0.423mg 0.858mg 0%
Histidine 0.211mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +834.4%
Contains more ProteinProtein +95.4%
Contains more FatsFats +96.4%
Contains more CarbsCarbs +308.4%
Contains more OtherOther +44.3%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +448.3%
Contains more Poly. FatPolyunsaturated fat +88.3%

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 raw - 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.