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Cereal vs. Black gram — In-Depth Nutrition Comparison

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Differences between cereal and black gram

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin A, while black gram has more copper, fiber, magnesium, and phosphorus.
  • Cereal's daily need coverage for vitamin B1 is 501% higher.
  • Black gram contains 121 times less vitamin A than cereal. Cereal contains 2792IU of vitamin A, while black gram contains 23IU.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Mungo beans, mature seeds, raw.

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.
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +349.9%
Contains more ZincZinc +126.9%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +836.2%
Contains more CopperCopper +616.1%
Contains more PhosphorusPhosphorus +392.2%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +93.3%
Contains more SeleniumSelenium +30.2%

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
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +81300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2203.3%
Contains more Vitamin B2Vitamin B2 +1423.6%
Contains more Vitamin B3Vitamin B3 +1947%
Contains more Vitamin B6Vitamin B6 +2030.2%
Contains more Vitamin B5Vitamin B5 +300.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +47.2%
Contains more ProteinProtein +316%
Contains more FatsFats +51.9%
Contains more WaterWater +185.7%
Contains more OtherOther +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +140%
Contains less Sat. FatSaturated fat -56.2%
Contains more Poly. FatPolyunsaturated fat +202.5%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cereal Black gram DV% diff.
Vitamin B1 6.288mg 0.273mg 501%
Vitamin B6 5.986mg 0.281mg 439%
Iron 34.06mg 7.57mg 331%
Vitamin B2 3.87mg 0.254mg 278%
Vitamin B3 29.62mg 1.447mg 176%
Copper 0.137mg 0.981mg 94%
Vitamin A 814µg 1µg 90%
Fiber 1.4g 18.3g 68%
Magnesium 19mg 267mg 59%
Folate 216µg 54%
Phosphorus 77mg 379mg 43%
Vitamin C 38.5mg 0mg 43%
Zinc 7.6mg 3.35mg 39%
Protein 6.06g 25.21g 38%
Sodium 795mg 38mg 33%
Manganese 0.79mg 1.527mg 32%
Potassium 105mg 983mg 26%
Vitamin B5 0.226mg 0.906mg 14%
Calcium 10mg 138mg 13%
Carbs 86.85g 58.99g 9%
Polyunsaturated fat 0.354g 1.071g 5%
Selenium 6.3µg 8.2µg 3%
Calories 378kcal 341kcal 2%
Vitamin E 0.08mg 1%
Saturated fat 0.26g 0.114g 1%
Fats 1.08g 1.64g 1%
Net carbs 85.45g 40.69g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.085g 0%
Tryptophan 0.066mg 0.263mg 0%
Threonine 0.241mg 0.875mg 0%
Isoleucine 0.26mg 1.287mg 0%
Leucine 0.767mg 2.089mg 0%
Lysine 0.113mg 1.674mg 0%
Methionine 0.13mg 0.367mg 0%
Phenylalanine 0.365mg 1.473mg 0%
Valine 0.344mg 1.416mg 0%
Histidine 0.162mg 0.706mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
34%
Black gram
Minerals Daily Need Coverage Score
183%
Cereal
143%
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 richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 757mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.146g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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/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.