Brown rice vs. Black gram — In-Depth Nutrition Comparison
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Differences between Brown rice and Black gram
- Brown rice has more Manganese, Vitamin B3, and Selenium, while Black gram has more Folate, Fiber, Iron, Phosphorus, Magnesium, and Calcium.
- Brown rice's daily need coverage for Manganese is 24% higher.
- Black gram contains 2 times less Selenium than Brown rice. Brown rice contains 5.8µg of Selenium, while Black gram contains 2.5µg.
The food types used in this comparison are Rice, brown, long-grain, cooked and Mungo beans, mature seeds, cooked, boiled, without salt.
Infographic
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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.
Contains less SodiumSodium | -42.9% |
Contains more ManganeseManganese | +136.4% |
Contains more SeleniumSelenium | +132% |
Contains more MagnesiumMagnesium | +61.5% |
Contains more CalciumCalcium | +1666.7% |
Contains more PotassiumPotassium | +168.6% |
Contains more IronIron | +212.5% |
Contains more CopperCopper | +31.1% |
Contains more ZincZinc | +16.9% |
Contains more PhosphorusPhosphorus | +51.5% |
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.
Contains more Vitamin E Vitamin E | +13.3% |
Contains more Vitamin B1Vitamin B1 | +18.7% |
Contains more Vitamin B3Vitamin B3 | +70.7% |
Contains more Vitamin B6Vitamin B6 | +112.1% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin B5Vitamin B5 | +13.9% |
Contains more Vitamin KVitamin K | +1250% |
Contains more FolateFolate | +944.4% |
Contains more CholineCholine | +221.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Contains more FatsFats | +76.4% |
Contains more CarbsCarbs | +39.5% |
Contains more ProteinProtein | +175.2% |
Contains more OtherOther | +140.9% |
~equal in
Water
~72.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
Contains more Mono. FatMonounsaturated Fat | +1172.4% |
Contains less Sat. FatSaturated Fat | -85.4% |
~equal in
Polyunsaturated fat
~0.359g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 123kcal | 105kcal | |
Protein | 2.74g | 7.54g | |
Fats | 0.97g | 0.55g | |
Vitamin C | 0mg | 1mg | |
Net carbs | 23.98g | 11.94g | |
Carbs | 25.58g | 18.34g | |
Magnesium | 39mg | 63mg | |
Calcium | 3mg | 53mg | |
Potassium | 86mg | 231mg | |
Iron | 0.56mg | 1.75mg | |
Sugar | 0.24g | 2.01g | |
Fiber | 1.6g | 6.4g | |
Copper | 0.106mg | 0.139mg | |
Zinc | 0.71mg | 0.83mg | |
Starch | 24.79g | ||
Phosphorus | 103mg | 156mg | |
Sodium | 4mg | 7mg | |
Vitamin A | 0IU | 31IU | |
Vitamin A RAE | 0µg | 2µg | |
Vitamin E | 0.17mg | 0.15mg | |
Manganese | 0.974mg | 0.412mg | |
Selenium | 5.8µg | 2.5µg | |
Vitamin B1 | 0.178mg | 0.15mg | |
Vitamin B2 | 0.069mg | 0.075mg | |
Vitamin B3 | 2.561mg | 1.5mg | |
Vitamin B5 | 0.38mg | 0.433mg | |
Vitamin B6 | 0.123mg | 0.058mg | |
Vitamin K | 0.2µg | 2.7µg | |
Folate | 9µg | 94µg | |
Choline | 9.2mg | 29.6mg | |
Saturated Fat | 0.26g | 0.038g | |
Monounsaturated Fat | 0.369g | 0.029g | |
Polyunsaturated fat | 0.366g | 0.359g | |
Tryptophan | 0.033mg | 0.078mg | |
Threonine | 0.095mg | 0.262mg | |
Isoleucine | 0.109mg | 0.385mg | |
Leucine | 0.214mg | 0.625mg | |
Lysine | 0.099mg | 0.5mg | |
Methionine | 0.058mg | 0.11mg | |
Phenylalanine | 0.133mg | 0.44mg | |
Valine | 0.151mg | 0.423mg | |
Histidine | 0.066mg | 0.211mg | |
Omega-3 - ALA | 0.011g | ||
Omega-6 - Linoleic acid | 0.355g |
Which food is preferable for your diet?
is better in case of low diet
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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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
13%
17%
Minerals Daily Need Coverage Score
32%
35%
Comparison summary
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black gram is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 23)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food is richer in minerals?
Black gram is relatively richer in minerals
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.