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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.

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
2
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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%
~equal in Phosphorus ~379mg
~equal in Selenium ~8.2µg

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
3
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~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
Groat
2
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
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 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
Groat
1
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 0.114 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

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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Black gram 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
34%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.