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Lentil vs Black gram - In-Depth Nutrition Comparison

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The main differences between Lentil and Black gram

  • Lentil has more Folate, Iron, Copper, Vitamin B6, and Fiber, however Black gram has more Magnesium.
  • Daily need coverage for Folate from Lentil is 22% higher.
  • Black gram has 3 times less Vitamin B6 than Lentil. Lentil has 0.178mg of Vitamin B6, while Black gram has 0.058mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +90.3%
Contains more Phosphorus +15.4%
Contains more Potassium +59.7%
Contains less Sodium -71.4%
Contains more Zinc +53%
Contains more Copper +80.6%
Contains more Calcium +178.9%
Contains more Magnesium +75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +90.3%
Contains more Phosphorus +15.4%
Contains more Potassium +59.7%
Contains less Sodium -71.4%
Contains more Zinc +53%
Contains more Copper +80.6%
Contains more Calcium +178.9%
Contains more Magnesium +75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
5
:
Contains more Vitamin C +50%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +206.9%
Contains more Folate +92.6%
Contains more Vitamin A +287.5%
Contains more Vitamin E +36.4%
Contains more Vitamin B3 +41.5%
Contains more Vitamin K +58.8%
Equal in Vitamin B2 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin C +50%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +206.9%
Contains more Folate +92.6%
Contains more Vitamin A +287.5%
Contains more Vitamin E +36.4%
Contains more Vitamin B3 +41.5%
Contains more Vitamin K +58.8%
Equal in Vitamin B2 - 0.075

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Black gram Opinion
Net carbs 12.23g 11.94g Lentil
Protein 9.02g 7.54g Lentil
Fats 0.38g 0.55g Black gram
Carbs 20.13g 18.34g Lentil
Calories 116kcal 105kcal Lentil
Starch g g
Fructose g g
Sugar 1.8g 2.01g Lentil
Fiber 7.9g 6.4g Lentil
Calcium 19mg 53mg Black gram
Iron 3.33mg 1.75mg Lentil
Magnesium 36mg 63mg Black gram
Phosphorus 180mg 156mg Lentil
Potassium 369mg 231mg Lentil
Sodium 2mg 7mg Lentil
Zinc 1.27mg 0.83mg Lentil
Copper 0.251mg 0.139mg Lentil
Vitamin A 8IU 31IU Black gram
Vitamin E 0.11mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 1mg Lentil
Vitamin B1 0.169mg 0.15mg Lentil
Vitamin B2 0.073mg 0.075mg Black gram
Vitamin B3 1.06mg 1.5mg Black gram
Vitamin B5 0.638mg 0.433mg Lentil
Vitamin B6 0.178mg 0.058mg Lentil
Folate 181µg 94µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 2.7µg Black gram
Tryptophan 0.081mg 0.078mg Lentil
Threonine 0.323mg 0.262mg Lentil
Isoleucine 0.39mg 0.385mg Lentil
Leucine 0.654mg 0.625mg Lentil
Lysine 0.63mg 0.5mg Lentil
Methionine 0.077mg 0.11mg Black gram
Phenylalanine 0.445mg 0.44mg Lentil
Valine 0.448mg 0.423mg Lentil
Histidine 0.254mg 0.211mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.038g Black gram
Monounsaturated Fat 0.064g 0.029g Lentil
Polyunsaturated fat 0.175g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
17
Black gram
Mineral Summary Score
48
Lentil
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
45%
Black gram
Carbohydrates
20%
Lentil
18%
Black gram
Fats
2%
Lentil
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 14)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.