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Cereal vs. Black gram — In-Depth Nutrition Comparison

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Important differences between Cereal and Black gram

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Black gram has more Fiber.
  • Cereal's daily need coverage for Vitamin B1 is 512% more.
  • Cereal has 407 times more Vitamin A RAE than Black gram. Cereal has 814µg of Vitamin A RAE, while Black gram has 2µg.
  • Black gram is lower in Sodium.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Cereal 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.
Contains more Iron +1846.3%
Contains more Zinc +815.7%
Contains more Manganese +91.7%
Contains more Selenium +152%
Contains more Calcium +430%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains more Potassium +120%
Contains less Sodium -99.1%
Equal in Copper - 0.139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +1846.3%
Contains more Zinc +815.7%
Contains more Manganese +91.7%
Contains more Selenium +152%
Contains more Calcium +430%
Contains more Magnesium +231.6%
Contains more Phosphorus +102.6%
Contains more Potassium +120%
Contains less Sodium -99.1%
Equal in Copper - 0.139

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.
Cereal
6
:
Contains more Vitamin A +8906.5%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 17% 7%
Contains more Vitamin A +8906.5%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +4092%
Contains more Vitamin B2 +5060%
Contains more Vitamin B3 +1874.7%
Contains more Vitamin B6 +10220.7%
Contains more Vitamin E +87.5%
Contains more Vitamin B5 +91.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +96.4%
Contains more Carbs +373.6%
Contains more Other +110.4%
Contains more Protein +24.4%
Contains more Water +1818.3%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 Fats +96.4%
Contains more Carbs +373.6%
Contains more Other +110.4%
Contains more Protein +24.4%
Contains more Water +1818.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +603.4%
Contains less Saturated Fat -85.4%
Equal in Polyunsaturated fat - 0.359
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +603.4%
Contains less Saturated Fat -85.4%
Equal in Polyunsaturated fat - 0.359

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Black gram
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Black gram Opinion
Net carbs 85.45g 11.94g Cereal
Protein 6.06g 7.54g Black gram
Fats 1.08g 0.55g Cereal
Carbs 86.85g 18.34g Cereal
Calories 378kcal 105kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 2.01g Black gram
Fiber 1.4g 6.4g Black gram
Calcium 10mg 53mg Black gram
Iron 34.06mg 1.75mg Cereal
Magnesium 19mg 63mg Black gram
Phosphorus 77mg 156mg Black gram
Potassium 105mg 231mg Black gram
Sodium 795mg 7mg Black gram
Zinc 7.6mg 0.83mg Cereal
Copper 0.137mg 0.139mg Black gram
Manganese 0.79mg 0.412mg Cereal
Selenium 6.3µg 2.5µg Cereal
Vitamin A 2792IU 31IU Cereal
Vitamin A RAE 814µg 2µg Cereal
Vitamin E 0.08mg 0.15mg Black gram
Vitamin C 38.5mg 1mg Cereal
Vitamin B1 6.288mg 0.15mg Cereal
Vitamin B2 3.87mg 0.075mg Cereal
Vitamin B3 29.62mg 1.5mg Cereal
Vitamin B5 0.226mg 0.433mg Black gram
Vitamin B6 5.986mg 0.058mg Cereal
Folate 94µg Black gram
Choline 29.6mg Black gram
Vitamin K 0µg 2.7µg Black gram
Tryptophan 0.066mg 0.078mg Black gram
Threonine 0.241mg 0.262mg Black gram
Isoleucine 0.26mg 0.385mg Black gram
Leucine 0.767mg 0.625mg Cereal
Lysine 0.113mg 0.5mg Black gram
Methionine 0.13mg 0.11mg Cereal
Phenylalanine 0.365mg 0.44mg Black gram
Valine 0.344mg 0.423mg Black gram
Histidine 0.162mg 0.211mg Black gram
Saturated Fat 0.26g 0.038g Black gram
Monounsaturated Fat 0.204g 0.029g Cereal
Polyunsaturated fat 0.354g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
363%
Cereal
17%
Black gram
Minerals Daily Need Coverage Score
183%
Cereal
35%
Black gram

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 8.34g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 788mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
Which food is richer in minerals?
?
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.
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. 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.