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  6. Groat vs. Black gram

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.

The food types used in this comparison are Buckwheat and Mungo beans, mature seeds, raw.

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.
Groat
Groat
3
:
7
Black gram
Black gram
Contains less Sodium -97.4%
Contains more Copper +12.1%
Contains more Calcium +666.7%
Contains more Iron +244.1%
Contains more Magnesium +15.6%
Contains more Potassium +113.7%
Contains more Zinc +39.6%
Contains more Manganese +17.5%
Equal in Phosphorus - 379
Equal in Selenium - 8.2
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -97.4%
Contains more Copper +12.1%
Contains more Calcium +666.7%
Contains more Iron +244.1%
Contains more Magnesium +15.6%
Contains more Potassium +113.7%
Contains more Zinc +39.6%
Contains more Manganese +17.5%
Equal in Phosphorus - 379
Equal in Selenium - 8.2

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.
Groat
Groat
3
:
4
Black gram
Black gram
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Folate +620%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Folate +620%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
:
3
Black gram
Black gram
Contains more Fats +107.3%
Contains more Carbs +21.2%
Contains more Protein +90.3%
Contains more Water +10.8%
Contains more Other +60%
Groat
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
Black gram
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 Fats +107.3%
Contains more Carbs +21.2%
Contains more Protein +90.3%
Contains more Water +10.8%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +1123.5%
Contains less Saturated Fat -84.6%
Equal in Polyunsaturated fat - 1.071
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +1123.5%
Contains less Saturated Fat -84.6%
Equal in Polyunsaturated fat - 1.071

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 Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Black gram Opinion
Net carbs 61.5g 40.69g Groat
Protein 13.25g 25.21g Black gram
Fats 3.4g 1.64g Groat
Carbs 71.5g 58.99g Groat
Calories 343kcal 341kcal Groat
Fiber 10g 18.3g Black gram
Calcium 18mg 138mg Black gram
Iron 2.2mg 7.57mg Black gram
Magnesium 231mg 267mg Black gram
Phosphorus 347mg 379mg Black gram
Potassium 460mg 983mg Black gram
Sodium 1mg 38mg Groat
Zinc 2.4mg 3.35mg Black gram
Copper 1.1mg 0.981mg Groat
Manganese 1.3mg 1.527mg Black gram
Selenium 8.3µg 8.2µg Groat
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin B1 0.101mg 0.273mg Black gram
Vitamin B2 0.425mg 0.254mg Groat
Vitamin B3 7.02mg 1.447mg Groat
Vitamin B5 1.233mg 0.906mg Groat
Vitamin B6 0.21mg 0.281mg Black gram
Folate 30µg 216µg Black gram
Tryptophan 0.192mg 0.263mg Black gram
Threonine 0.506mg 0.875mg Black gram
Isoleucine 0.498mg 1.287mg Black gram
Leucine 0.832mg 2.089mg Black gram
Lysine 0.672mg 1.674mg Black gram
Methionine 0.172mg 0.367mg Black gram
Phenylalanine 0.52mg 1.473mg Black gram
Valine 0.678mg 1.416mg Black gram
Histidine 0.309mg 0.706mg Black gram
Saturated Fat 0.741g 0.114g Black gram
Monounsaturated Fat 1.04g 0.085g Groat
Polyunsaturated fat 1.039g 1.071g Black gram

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

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
33%
Groat
36%
Black gram
Minerals Daily Need Coverage Score
109%
Groat
143%
Black gram

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.627g)
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 is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/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.