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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.

Infographic

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

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

All nutrients comparison - raw data values

Nutrient Bread Black gram Opinion
Net carbs 51.07g 11.94g Bread
Protein 12.96g 7.54g Bread
Fats 4.27g 0.55g Bread
Carbs 55.77g 18.34g Bread
Calories 313kcal 105kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 2.01g Black gram
Fiber 4.7g 6.4g Black gram
Calcium 165mg 53mg Bread
Iron 4.09mg 1.75mg Bread
Magnesium 59mg 63mg Black gram
Phosphorus 188mg 156mg Bread
Potassium 223mg 231mg Black gram
Sodium 601mg 7mg Black gram
Zinc 1.47mg 0.83mg Bread
Copper 0.198mg 0.139mg Bread
Vitamin A 0IU 31IU Black gram
Vitamin E 0.24mg 0.15mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1mg Black gram
Vitamin B1 0.439mg 0.15mg Bread
Vitamin B2 0.382mg 0.075mg Bread
Vitamin B3 6.25mg 1.5mg Bread
Vitamin B5 0.456mg 0.433mg Bread
Vitamin B6 0.153mg 0.058mg Bread
Folate 86µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 2.7µg Bread
Tryptophan 0.092mg 0.078mg Bread
Threonine 0.299mg 0.262mg 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
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.038g Black gram
Monounsaturated Fat 1.019g 0.029g Bread
Polyunsaturated fat 1.72g 0.359g Bread

Which food is preferable for your diet?

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

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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

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)

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.