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Bread vs Black gram - In-Depth Nutrition Comparison

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How are Bread and Black gram different?

  • 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 Bread is 56% higher.
  • Bread contains 86 times more Sodium than Black gram. While 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.

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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 +133.7%
Contains more Calcium +211.3%
Contains more Copper +42.4%
Contains more Zinc +77.1%
Contains more Phosphorus +20.5%
Contains less Sodium -98.8%
Equal in Potassium - 231
Equal in Magnesium - 63
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +133.7%
Contains more Calcium +211.3%
Contains more Copper +42.4%
Contains more Zinc +77.1%
Contains more Phosphorus +20.5%
Contains less Sodium -98.8%
Equal in Potassium - 231
Equal in Magnesium - 63

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

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
38
Bread
17
Black gram
Mineral Summary Score
66
Bread
35
Black gram

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
78%
Bread
45%
Black gram
Carbohydrates
56%
Bread
18%
Black gram
Fats
20%
Bread
3%
Black gram

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.2)
Which food is richer in vitamins?
Bread
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)

All nutrients comparison - raw data values

Nutrient Bread Black gram Opinion
Calories 313 105 Bread
Protein 12.96 7.54 Bread
Fats 4.27 0.55 Bread
Vitamin C 0.2 1 Black gram
Carbs 55.77 18.34 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 1.75 Bread
Calcium 165 53 Bread
Potassium 223 231 Black gram
Magnesium 59 63 Black gram
Sugar 6.42 2.01 Black gram
Fiber 4.7 6.4 Black gram
Copper 0.198 0.139 Bread
Zinc 1.47 0.83 Bread
Starch
Phosphorus 188 156 Bread
Sodium 601 7 Black gram
Vitamin A 0 31 Black gram
Vitamin E 0.24 0.15 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.15 Bread
Vitamin B2 0.382 0.075 Bread
Vitamin B3 6.25 1.5 Bread
Vitamin B5 0.456 0.433 Bread
Vitamin B6 0.153 0.058 Bread
Vitamin B12 0 0
Vitamin K 5.7 2.7 Bread
Folate 86 94 Black gram
Trans Fat 0 Bread
Saturated Fat 0.989 0.038 Black gram
Monounsaturated Fat 1.019 0.029 Bread
Polyunsaturated fat 1.72 0.359 Bread
Tryptophan 0.092 0.078 Bread
Threonine 0.299 0.262 Bread
Isoleucine 0.258 0.385 Black gram
Leucine 0.461 0.625 Black gram
Lysine 0.215 0.5 Black gram
Methionine 0.105 0.11 Black gram
Phenylalanine 0.315 0.44 Black gram
Valine 0.31 0.423 Black gram
Histidine 0.15 0.211 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. 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.