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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 richer in Selenium, and Vitamin B3, while Black gram is higher in Copper, Fiber, Magnesium, Iron, Folate, Phosphorus, and Potassium.
  • Black gram covers your daily need of Copper 87% more than Wheat Bread.
  • Wheat Bread contains 16 times more Sodium than Black gram. Wheat Bread contains 601mg of Sodium, while Black gram contains 38mg.

Bread, wheat, toasted and Mungo beans, mature seeds, raw types were 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.
Wheat Bread
Wheat Bread
2
:
8
Black gram
Black gram
Contains more Calcium +19.6%
Contains more Selenium +307.3%
Contains more Iron +85.1%
Contains more Magnesium +352.5%
Contains more Phosphorus +101.6%
Contains more Potassium +340.8%
Contains less Sodium -93.7%
Contains more Zinc +127.9%
Contains more Copper +395.5%
Contains more Manganese +10.9%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +19.6%
Contains more Selenium +307.3%
Contains more Iron +85.1%
Contains more Magnesium +352.5%
Contains more Phosphorus +101.6%
Contains more Potassium +340.8%
Contains less Sodium -93.7%
Contains more Zinc +127.9%
Contains more Copper +395.5%
Contains more Manganese +10.9%

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.
Wheat Bread
Wheat Bread
6
:
4
Black gram
Black gram
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +331.9%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +83.7%
Contains more Folate +151.2%
Wheat Bread
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +331.9%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +83.7%
Contains more Folate +151.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Black gram
Black gram
Contains more Fats +160.4%
Contains more Water +124.4%
Contains more Protein +94.5%
Contains more Other +21.3%
Equal in Carbs - 58.99
Wheat Bread
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
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +160.4%
Contains more Water +124.4%
Contains more Protein +94.5%
Contains more Other +21.3%
Equal in Carbs - 58.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +1098.8%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -88.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +1098.8%
Contains more Polyunsaturated fat +60.6%
Contains less Saturated Fat -88.5%

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
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Black gram Opinion
Net carbs 51.07g 40.69g Wheat Bread
Protein 12.96g 25.21g Black gram
Fats 4.27g 1.64g Wheat Bread
Carbs 55.77g 58.99g Black gram
Calories 313kcal 341kcal Black gram
Sugar 6.42g Black gram
Fiber 4.7g 18.3g Black gram
Calcium 165mg 138mg Wheat Bread
Iron 4.09mg 7.57mg Black gram
Magnesium 59mg 267mg Black gram
Phosphorus 188mg 379mg Black gram
Potassium 223mg 983mg Black gram
Sodium 601mg 38mg Black gram
Zinc 1.47mg 3.35mg Black gram
Copper 0.198mg 0.981mg Black gram
Manganese 1.377mg 1.527mg Black gram
Selenium 33.4µg 8.2µg Wheat Bread
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.273mg Wheat Bread
Vitamin B2 0.382mg 0.254mg Wheat Bread
Vitamin B3 6.25mg 1.447mg Wheat Bread
Vitamin B5 0.456mg 0.906mg Black gram
Vitamin B6 0.153mg 0.281mg Black gram
Folate 86µg 216µg Black gram
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.263mg Black gram
Threonine 0.299mg 0.875mg Black gram
Isoleucine 0.258mg 1.287mg Black gram
Leucine 0.461mg 2.089mg Black gram
Lysine 0.215mg 1.674mg Black gram
Methionine 0.105mg 0.367mg Black gram
Phenylalanine 0.315mg 1.473mg Black gram
Valine 0.31mg 1.416mg Black gram
Histidine 0.15mg 0.706mg Black gram
Saturated Fat 0.989g 0.114g Black gram
Monounsaturated Fat 1.019g 0.085g Wheat Bread
Polyunsaturated fat 1.72g 1.071g 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

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
36%
Black gram
Minerals Daily Need Coverage Score
89%
Wheat Bread
143%
Black gram

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 563mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.875g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/174259/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.