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  6. Wheat Bread vs. Black gram

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 for 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.
  • Black gram has a lower glycemic index (43) than wheat Bread (60).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more CalciumCalcium +211.3%
Contains more IronIron +133.7%
Contains more CopperCopper +42.4%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +234.2%
Contains more SeleniumSelenium +1236%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~63mg
~equal in Potassium ~231mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +409.3%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B6Vitamin B6 +163.8%
Contains more Vitamin KVitamin K +111.1%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.433mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~94µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Black gram DV% diff.
Selenium 33.4µg 2.5µg 56%
Manganese 1.377mg 0.412mg 42%
Vitamin B3 6.25mg 1.5mg 30%
Iron 4.09mg 1.75mg 29%
Sodium 601mg 7mg 26%
Vitamin B1 0.439mg 0.15mg 24%
Vitamin B2 0.382mg 0.075mg 24%
Carbs 55.77g 18.34g 12%
Protein 12.96g 7.54g 11%
Calcium 165mg 53mg 11%
Calories 313kcal 105kcal 10%
Polyunsaturated fat 1.72g 0.359g 9%
Fiber 4.7g 6.4g 7%
Copper 0.198mg 0.139mg 7%
Vitamin B6 0.153mg 0.058mg 7%
Fats 4.27g 0.55g 6%
Zinc 1.47mg 0.83mg 6%
Phosphorus 188mg 156mg 5%
Saturated fat 0.989g 0.038g 4%
Vitamin K 5.7µg 2.7µg 3%
Monounsaturated fat 1.019g 0.029g 2%
Folate 86µg 94µg 2%
Vitamin C 0.2mg 1mg 1%
Magnesium 59mg 63mg 1%
Choline 22.1mg 29.6mg 1%
Vitamin E 0.24mg 0.15mg 1%
Net carbs 51.07g 11.94g N/A
Potassium 223mg 231mg 0%
Sugar 6.42g 2.01g N/A
Vitamin A 0µg 2µg 0%
Vitamin B5 0.456mg 0.433mg 0%
Tryptophan 0.092mg 0.078mg 0%
Threonine 0.299mg 0.262mg 0%
Isoleucine 0.258mg 0.385mg 0%
Leucine 0.461mg 0.625mg 0%
Lysine 0.215mg 0.5mg 0%
Methionine 0.105mg 0.11mg 0%
Phenylalanine 0.315mg 0.44mg 0%
Valine 0.31mg 0.423mg 0%
Histidine 0.15mg 0.211mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +71.9%
Contains more FatsFats +676.4%
Contains more CarbsCarbs +204.1%
Contains more OtherOther +161.3%
Contains more WaterWater +199.3%

Fat Type Comparison

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

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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. 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.