Groat vs. Black gram — In-Depth Nutrition Comparison
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Differences between groat and black gram
- Groat has more vitamin B3, copper, and vitamin B2, while black gram has more iron, folate, fiber, potassium, vitamin B1, calcium, and manganese.
- Black gram's daily need coverage for iron is 67% higher.
- Black gram contains 5 times less vitamin B3 than groat. Groat contains 7.02mg of vitamin B3, while black gram contains 1.447mg.
- Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of groat is 54.
The food types used in this comparison are Buckwheat and Mungo beans, mature seeds, raw.
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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 CopperCopper | +12.1% |
| Contains less SodiumSodium | -97.4% |
| Contains more MagnesiumMagnesium | +15.6% |
| Contains more CalciumCalcium | +666.7% |
| Contains more PotassiumPotassium | +113.7% |
| Contains more IronIron | +244.1% |
| Contains more ZincZinc | +39.6% |
| Contains more ManganeseManganese | +17.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +67.3% |
| Contains more Vitamin B3Vitamin B3 | +385.1% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +170.3% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more FolateFolate | +620% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.2mg | 7.57mg | 67% |
| Folate | 30µg | 216µg | 47% |
| Vitamin B3 | 7.02mg | 1.447mg | 35% |
| Fiber | 10g | 18.3g | 33% |
| Protein | 13.25g | 25.21g | 24% |
| Potassium | 460mg | 983mg | 15% |
| Vitamin B1 | 0.101mg | 0.273mg | 14% |
| Vitamin B2 | 0.425mg | 0.254mg | 13% |
| Copper | 1.1mg | 0.981mg | 13% |
| Calcium | 18mg | 138mg | 12% |
| Manganese | 1.3mg | 1.527mg | 10% |
| Zinc | 2.4mg | 3.35mg | 9% |
| Magnesium | 231mg | 267mg | 9% |
| Vitamin B5 | 1.233mg | 0.906mg | 7% |
| Vitamin B6 | 0.21mg | 0.281mg | 5% |
| Phosphorus | 347mg | 379mg | 5% |
| Carbs | 71.5g | 58.99g | 4% |
| Saturated fat | 0.741g | 0.114g | 3% |
| Fats | 3.4g | 1.64g | 3% |
| Sodium | 1mg | 38mg | 2% |
| Monounsaturated fat | 1.04g | 0.085g | 2% |
| Calories | 343kcal | 341kcal | 0% |
| Net carbs | 61.5g | 40.69g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 8.3µg | 8.2µg | 0% |
| Polyunsaturated fat | 1.039g | 1.071g | 0% |
| Tryptophan | 0.192mg | 0.263mg | 0% |
| Threonine | 0.506mg | 0.875mg | 0% |
| Isoleucine | 0.498mg | 1.287mg | 0% |
| Leucine | 0.832mg | 2.089mg | 0% |
| Lysine | 0.672mg | 1.674mg | 0% |
| Methionine | 0.172mg | 0.367mg | 0% |
| Phenylalanine | 0.52mg | 1.473mg | 0% |
| Valine | 0.678mg | 1.416mg | 0% |
| Histidine | 0.309mg | 0.706mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more FatsFats | +107.3% |
| Contains more CarbsCarbs | +21.2% |
| Contains more ProteinProtein | +90.3% |
| Contains more WaterWater | +10.8% |
| Contains more OtherOther | +60% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
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 | +1123.5% |
| Contains less Sat. FatSaturated fat | -84.6% |
~equal in
Polyunsaturated fat
~1.071g