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  6. Groat vs. Black gram

Groat vs. Black gram — In-Depth Nutrition Comparison

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Important differences between groat and black gram

  • Groat has more copper, magnesium, manganese, vitamin B3, phosphorus, vitamin B2, carbs, vitamin B5, and fiber; however, black gram has more folate.
  • Groat's daily need coverage for copper is 107% more.
  • Groat has 6 times more vitamin B2 than black gram. Groat has 0.425mg of vitamin B2, while black gram has 0.075mg.
  • Groat has a higher glycemic index than black gram.

The food varieties used in the comparison are Buckwheat and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Groat vs Black gram infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +25.7%
Contains more CopperCopper +691.4%
Contains more ZincZinc +189.2%
Contains more PhosphorusPhosphorus +122.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +215.5%
Contains more SeleniumSelenium +232%
Contains more CalciumCalcium +194.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 3% 38% 17% 28% 26% 13% 0% 6.8% 71%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +368%
Contains more Vitamin B5Vitamin B5 +184.8%
Contains more Vitamin B6Vitamin B6 +262.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +213.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Black gram DV% diff.
Copper 1.1mg 0.139mg 107%
Magnesium 231mg 63mg 40%
Manganese 1.3mg 0.412mg 39%
Vitamin B3 7.02mg 1.5mg 35%
Phosphorus 347mg 156mg 27%
Vitamin B2 0.425mg 0.075mg 27%
Carbs 71.5g 18.34g 18%
Vitamin B5 1.233mg 0.433mg 16%
Folate 30µg 94µg 16%
Fiber 10g 6.4g 14%
Zinc 2.4mg 0.83mg 14%
Calories 343kcal 105kcal 12%
Vitamin B6 0.21mg 0.058mg 12%
Protein 13.25g 7.54g 11%
Selenium 8.3µg 2.5µg 11%
Potassium 460mg 231mg 7%
Iron 2.2mg 1.75mg 6%
Choline 29.6mg 5%
Polyunsaturated fat 1.039g 0.359g 5%
Fats 3.4g 0.55g 4%
Calcium 18mg 53mg 4%
Vitamin B1 0.101mg 0.15mg 4%
Saturated fat 0.741g 0.038g 3%
Monounsaturated fat 1.04g 0.029g 3%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1mg 1%
Vitamin E 0.15mg 1%
Protein per 100 calories 3.9g 7.2g N/A
Calories per 10 g protein 259kcal 139kcal N/A
Weight per 100 calories 29g 95g N/A
Unsaturated / Saturated Fat ratio 2.8 10 N/A
Net carbs 61.5g 11.94g N/A
Sugar 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.192mg 0.078mg 0%
Threonine 0.506mg 0.262mg 0%
Isoleucine 0.498mg 0.385mg 0%
Leucine 0.832mg 0.625mg 0%
Lysine 0.672mg 0.5mg 0%
Methionine 0.172mg 0.11mg 0%
Phenylalanine 0.52mg 0.44mg 0%
Valine 0.678mg 0.423mg 0%
Histidine 0.309mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 ProteinProtein +75.7%
Contains more FatsFats +518.2%
Contains more CarbsCarbs +289.9%
Contains more WaterWater +643.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +3486.2%
Contains more Poly. FatPolyunsaturated fat +189.4%
Contains less Sat. FatSaturated fat -94.9%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.