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  6. Porridge vs. Black gram

Porridge vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between porridge and black gram?

  • Porridge is higher in iron, yet black gram is higher in fiber, folate, phosphorus, manganese, magnesium, copper, vitamin B1, vitamin B5, and zinc.
  • Porridge's daily need coverage for iron is 25% more.
  • Porridge has 2 times more Iron than black gram. While porridge has 3.74mg of Iron, black gram has only 1.75mg.
  • The glycemic index of black gram is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more CalciumCalcium +64.2%
Contains more IronIron +113.7%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +12%
Contains more MagnesiumMagnesium +1160%
Contains more PotassiumPotassium +1343.8%
Contains more CopperCopper +247.5%
Contains more ZincZinc +538.5%
Contains more PhosphorusPhosphorus +940%
Contains more ManganeseManganese +∞%

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +188.5%
Contains more Vitamin B5Vitamin B5 +509.9%
Contains more Vitamin B6Vitamin B6 +346.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +683.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +20.8%
Contains more ProteinProtein +423.6%
Contains more FatsFats +161.9%
Contains more CarbsCarbs +74.3%
Contains more OtherOther +381.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains less Sat. FatSaturated Fat -13.2%
Contains more Poly. FatPolyunsaturated fat +214.9%
~equal in Monounsaturated Fat ~0.029g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Black gram Opinion
Calories 50kcal 105kcal Black gram
Protein 1.44g 7.54g Black gram
Fats 0.21g 0.55g Black gram
Vitamin C 0mg 1mg Black gram
Net carbs 10.02g 11.94g Black gram
Carbs 10.52g 18.34g Black gram
Magnesium 5mg 63mg Black gram
Calcium 87mg 53mg Porridge
Potassium 16mg 231mg Black gram
Iron 3.74mg 1.75mg Porridge
Sugar 0.03g 2.01g Porridge
Fiber 0.5g 6.4g Black gram
Copper 0.04mg 0.139mg Black gram
Zinc 0.13mg 0.83mg Black gram
Phosphorus 15mg 156mg Black gram
Sodium 6mg 7mg Porridge
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.02mg 0.15mg Black gram
Manganese 0mg 0.412mg Black gram
Selenium 2.8µg 2.5µg Porridge
Vitamin B1 0.055mg 0.15mg Black gram
Vitamin B2 0.025mg 0.075mg Black gram
Vitamin B3 0.52mg 1.5mg Black gram
Vitamin B5 0.071mg 0.433mg Black gram
Vitamin B6 0.013mg 0.058mg Black gram
Vitamin K 0.1µg 2.7µg Black gram
Folate 12µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.033g 0.038g Porridge
Monounsaturated Fat 0.028g 0.029g Black gram
Polyunsaturated fat 0.114g 0.359g Black gram
Tryptophan 0.02mg 0.078mg Black gram
Threonine 0.045mg 0.262mg Black gram
Isoleucine 0.063mg 0.385mg Black gram
Leucine 0.11mg 0.625mg Black gram
Lysine 0.037mg 0.5mg Black gram
Methionine 0.027mg 0.11mg Black gram
Phenylalanine 0.078mg 0.44mg Black gram
Valine 0.07mg 0.423mg Black gram
Histidine 0.033mg 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
17%
Black gram
Minerals Daily Need Coverage Score
21%
Porridge
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.