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Wheat Bread vs. Black gram — In-Depth Nutrition Comparison

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How are Wheat Bread and Black gram different?

  • Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Iron, Vitamin B1, Vitamin B2, Calcium, and Vitamin B6, however, Black gram is richer in Fiber.
  • Daily need coverage for Selenium from Wheat Bread is 56% higher.
  • Wheat Bread contains 86 times more Sodium than Black gram. While Wheat Bread contains 601mg of Sodium, Black gram contains only 7mg.

Bread, wheat, toasted and Mungo beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Wheat Bread vs Black gram 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.
Contains more Calcium +211.3%
Contains more Iron +133.7%
Contains more Phosphorus +20.5%
Contains more Zinc +77.1%
Contains more Copper +42.4%
Contains more Manganese +234.2%
Contains more Selenium +1236%
Contains less Sodium -98.8%
Equal in Magnesium - 63
Equal in Potassium - 231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +211.3%
Contains more Iron +133.7%
Contains more Phosphorus +20.5%
Contains more Zinc +77.1%
Contains more Copper +42.4%
Contains more Manganese +234.2%
Contains more Selenium +1236%
Contains less Sodium -98.8%
Equal in Magnesium - 63
Equal in Potassium - 231

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.
:
Contains more Vitamin E +60%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B6 +163.8%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Equal in Vitamin B5 - 0.433
Equal in Folate - 94
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin E +60%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +316.7%
Contains more Vitamin B6 +163.8%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Equal in Vitamin B5 - 0.433
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.9%
Contains more Fats +676.4%
Contains more Carbs +204.1%
Contains more Other +161.3%
Contains more Water +199.3%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +71.9%
Contains more Fats +676.4%
Contains more Carbs +204.1%
Contains more Other +161.3%
Contains more Water +199.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3413.8%
Contains more Polyunsaturated fat +379.1%
Contains less Saturated Fat -96.2%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +3413.8%
Contains more Polyunsaturated fat +379.1%
Contains less Saturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Black gram
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Black gram Opinion
Net carbs 51.07g 11.94g Wheat Bread
Protein 12.96g 7.54g Wheat Bread
Fats 4.27g 0.55g Wheat Bread
Carbs 55.77g 18.34g Wheat Bread
Calories 313kcal 105kcal Wheat Bread
Sugar 6.42g 2.01g Black gram
Fiber 4.7g 6.4g Black gram
Calcium 165mg 53mg Wheat Bread
Iron 4.09mg 1.75mg Wheat Bread
Magnesium 59mg 63mg Black gram
Phosphorus 188mg 156mg Wheat Bread
Potassium 223mg 231mg Black gram
Sodium 601mg 7mg Black gram
Zinc 1.47mg 0.83mg Wheat Bread
Copper 0.198mg 0.139mg Wheat Bread
Manganese 1.377mg 0.412mg Wheat Bread
Selenium 33.4µg 2.5µg Wheat Bread
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.24mg 0.15mg Wheat Bread
Vitamin C 0.2mg 1mg Black gram
Vitamin B1 0.439mg 0.15mg Wheat Bread
Vitamin B2 0.382mg 0.075mg Wheat Bread
Vitamin B3 6.25mg 1.5mg Wheat Bread
Vitamin B5 0.456mg 0.433mg Wheat Bread
Vitamin B6 0.153mg 0.058mg Wheat Bread
Folate 86µg 94µg Black gram
Vitamin K 5.7µg 2.7µg Wheat Bread
Tryptophan 0.092mg 0.078mg Wheat Bread
Threonine 0.299mg 0.262mg Wheat Bread
Isoleucine 0.258mg 0.385mg Black gram
Leucine 0.461mg 0.625mg Black gram
Lysine 0.215mg 0.5mg Black gram
Methionine 0.105mg 0.11mg Black gram
Phenylalanine 0.315mg 0.44mg Black gram
Valine 0.31mg 0.423mg Black gram
Histidine 0.15mg 0.211mg Black gram
Saturated Fat 0.989g 0.038g Black gram
Monounsaturated Fat 1.019g 0.029g Wheat Bread
Polyunsaturated fat 1.72g 0.359g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
17%
Black gram
Minerals Daily Need Coverage Score
89%
Wheat Bread
35%
Black gram

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.951g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.