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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.
  • 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% 0.67% 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

All nutrients comparison - raw data values

Nutrient Porridge Black gram DV% diff.
Iron 3.74mg 1.75mg 25%
Fiber 0.5g 6.4g 24%
Folate 12µg 94µg 21%
Phosphorus 15mg 156mg 20%
Manganese 0mg 0.412mg 18%
Magnesium 5mg 63mg 14%
Protein 1.44g 7.54g 12%
Copper 0.04mg 0.139mg 11%
Vitamin B1 0.055mg 0.15mg 8%
Vitamin B5 0.071mg 0.433mg 7%
Vitamin B3 0.52mg 1.5mg 6%
Potassium 16mg 231mg 6%
Zinc 0.13mg 0.83mg 6%
Choline 29.6mg 5%
Vitamin B2 0.025mg 0.075mg 4%
Vitamin B6 0.013mg 0.058mg 3%
Calories 50kcal 105kcal 3%
Carbs 10.52g 18.34g 3%
Calcium 87mg 53mg 3%
Polyunsaturated fat 0.114g 0.359g 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin E 0.02mg 0.15mg 1%
Selenium 2.8µg 2.5µg 1%
Vitamin C 0mg 1mg 1%
Fats 0.21g 0.55g 1%
Net carbs 10.02g 11.94g N/A
Sugar 0.03g 2.01g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.033g 0.038g 0%
Monounsaturated fat 0.028g 0.029g 0%
Tryptophan 0.02mg 0.078mg 0%
Threonine 0.045mg 0.262mg 0%
Isoleucine 0.063mg 0.385mg 0%
Leucine 0.11mg 0.625mg 0%
Lysine 0.037mg 0.5mg 0%
Methionine 0.027mg 0.11mg 0%
Phenylalanine 0.078mg 0.44mg 0%
Valine 0.07mg 0.423mg 0%
Histidine 0.033mg 0.211mg 0%

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

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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.