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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, Vitamin B5, Fiber, and Zinc, 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.

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

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 +25.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +122.4%
Contains more Potassium +99.1%
Contains less Sodium -85.7%
Contains more Zinc +189.2%
Contains more Copper +691.4%
Contains more Manganese +215.5%
Contains more Selenium +232%
Contains more Calcium +194.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +25.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +122.4%
Contains more Potassium +99.1%
Contains less Sodium -85.7%
Contains more Zinc +189.2%
Contains more Copper +691.4%
Contains more Manganese +215.5%
Contains more Selenium +232%
Contains more Calcium +194.4%

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.
Groat
4
:
Contains more Vitamin B2 +466.7%
Contains more Vitamin B3 +368%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +262.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 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 B2 +466.7%
Contains more Vitamin B3 +368%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +262.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.7%
Contains more Fats +518.2%
Contains more Carbs +289.9%
Contains more Other +98.1%
Contains more Water +643.7%
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 Protein +75.7%
Contains more Fats +518.2%
Contains more Carbs +289.9%
Contains more Other +98.1%
Contains more Water +643.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3486.2%
Contains more Polyunsaturated fat +189.4%
Contains less Saturated Fat -94.9%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +3486.2%
Contains more Polyunsaturated fat +189.4%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Black gram
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Black gram Opinion
Net carbs 61.5g 11.94g Groat
Protein 13.25g 7.54g Groat
Fats 3.4g 0.55g Groat
Carbs 71.5g 18.34g Groat
Calories 343kcal 105kcal Groat
Sugar 2.01g Groat
Fiber 10g 6.4g Groat
Calcium 18mg 53mg Black gram
Iron 2.2mg 1.75mg Groat
Magnesium 231mg 63mg Groat
Phosphorus 347mg 156mg Groat
Potassium 460mg 231mg Groat
Sodium 1mg 7mg Groat
Zinc 2.4mg 0.83mg Groat
Copper 1.1mg 0.139mg Groat
Manganese 1.3mg 0.412mg Groat
Selenium 8.3µg 2.5µg Groat
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.101mg 0.15mg Black gram
Vitamin B2 0.425mg 0.075mg Groat
Vitamin B3 7.02mg 1.5mg Groat
Vitamin B5 1.233mg 0.433mg Groat
Vitamin B6 0.21mg 0.058mg Groat
Folate 30µg 94µg Black gram
Choline 29.6mg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.192mg 0.078mg Groat
Threonine 0.506mg 0.262mg Groat
Isoleucine 0.498mg 0.385mg Groat
Leucine 0.832mg 0.625mg Groat
Lysine 0.672mg 0.5mg Groat
Methionine 0.172mg 0.11mg Groat
Phenylalanine 0.52mg 0.44mg Groat
Valine 0.678mg 0.423mg Groat
Histidine 0.309mg 0.211mg Groat
Saturated Fat 0.741g 0.038g Black gram
Monounsaturated Fat 1.04g 0.029g Groat
Polyunsaturated fat 1.039g 0.359g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
17%
Black gram
Minerals Daily Need Coverage Score
109%
Groat
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.703g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.1)
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. 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.