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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 for 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.
  • Wheat Bread has a higher glycemic index (60) than black gram (43).

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.
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +19.6%
Contains more SeleniumSelenium +307.3%
Contains more MagnesiumMagnesium +352.5%
Contains more PotassiumPotassium +340.8%
Contains more IronIron +85.1%
Contains more CopperCopper +395.5%
Contains more ZincZinc +127.9%
Contains more PhosphorusPhosphorus +101.6%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +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.
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60.8%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +331.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +98.7%
Contains more Vitamin B6Vitamin B6 +83.7%
Contains more FolateFolate +151.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Black gram DV% diff.
Copper 0.198mg 0.981mg 87%
Fiber 4.7g 18.3g 54%
Magnesium 59mg 267mg 50%
Selenium 33.4µg 8.2µg 46%
Iron 4.09mg 7.57mg 44%
Folate 86µg 216µg 33%
Vitamin B3 6.25mg 1.447mg 30%
Phosphorus 188mg 379mg 27%
Protein 12.96g 25.21g 25%
Sodium 601mg 38mg 24%
Potassium 223mg 983mg 22%
Zinc 1.47mg 3.35mg 17%
Vitamin B1 0.439mg 0.273mg 14%
Vitamin B2 0.382mg 0.254mg 10%
Vitamin B6 0.153mg 0.281mg 10%
Vitamin B5 0.456mg 0.906mg 9%
Manganese 1.377mg 1.527mg 7%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.114g 4%
Polyunsaturated fat 1.72g 1.071g 4%
Fats 4.27g 1.64g 4%
Calcium 165mg 138mg 3%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.019g 0.085g 2%
Calories 313kcal 341kcal 1%
Carbs 55.77g 58.99g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 40.69g N/A
Sugar 6.42g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.263mg 0%
Threonine 0.299mg 0.875mg 0%
Isoleucine 0.258mg 1.287mg 0%
Leucine 0.461mg 2.089mg 0%
Lysine 0.215mg 1.674mg 0%
Methionine 0.105mg 0.367mg 0%
Phenylalanine 0.315mg 1.473mg 0%
Valine 0.31mg 1.416mg 0%
Histidine 0.15mg 0.706mg 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
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 FatsFats +160.4%
Contains more WaterWater +124.4%
Contains more ProteinProtein +94.5%
Contains more OtherOther +21.3%
~equal in Carbs ~58.99g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1098.8%
Contains more Poly. FatPolyunsaturated fat +60.6%
Contains less Sat. FatSaturated fat -88.5%

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.