Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Black gram

Brown rice vs. Black gram — In-Depth Nutrition Comparison

Compare

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.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of brown rice is 66.

The food types used in this comparison are Rice, brown, long-grain, cooked and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 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.
Brown rice Black gram
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Black gram DV% diff.
Manganese 0.974mg 0.412mg 24%
Folate 9µg 94µg 21%
Fiber 1.6g 6.4g 19%
Iron 0.56mg 1.75mg 15%
Starch 24.79g 10%
Protein 2.74g 7.54g 10%
Phosphorus 103mg 156mg 8%
Vitamin B3 2.561mg 1.5mg 7%
Selenium 5.8µg 2.5µg 6%
Magnesium 39mg 63mg 6%
Calcium 3mg 53mg 5%
Vitamin B6 0.123mg 0.058mg 5%
Potassium 86mg 231mg 4%
Copper 0.106mg 0.139mg 4%
Choline 9.2mg 29.6mg 4%
Vitamin K 0.2µg 2.7µg 2%
Carbs 25.58g 18.34g 2%
Vitamin B1 0.178mg 0.15mg 2%
Vitamin B5 0.38mg 0.433mg 1%
Saturated fat 0.26g 0.038g 1%
Monounsaturated fat 0.369g 0.029g 1%
Calories 123kcal 105kcal 1%
Zinc 0.71mg 0.83mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.97g 0.55g 1%
Net carbs 23.98g 11.94g N/A
Sugar 0.24g 2.01g N/A
Sodium 4mg 7mg 0%
Vitamin E 0.17mg 0.15mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.069mg 0.075mg 0%
Polyunsaturated fat 0.366g 0.359g 0%
Tryptophan 0.033mg 0.078mg 0%
Threonine 0.095mg 0.262mg 0%
Isoleucine 0.109mg 0.385mg 0%
Leucine 0.214mg 0.625mg 0%
Lysine 0.099mg 0.5mg 0%
Methionine 0.058mg 0.11mg 0%
Phenylalanine 0.133mg 0.44mg 0%
Valine 0.151mg 0.423mg 0%
Histidine 0.066mg 0.211mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil

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%
Brown rice
17%
Black gram
Minerals Daily Need Coverage Score
32%
Brown rice
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 23)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
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 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.