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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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -42.9%
Contains more Calcium +1666.7%
Contains more Iron +212.5%
Contains more Magnesium +61.5%
Contains more Phosphorus +51.5%
Contains more Potassium +168.6%
Contains more Zinc +16.9%
Contains more Copper +31.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains less Sodium -42.9%
Contains more Calcium +1666.7%
Contains more Iron +212.5%
Contains more Magnesium +61.5%
Contains more Phosphorus +51.5%
Contains more Potassium +168.6%
Contains more Zinc +16.9%
Contains more Copper +31.1%

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
:
Contains more Vitamin E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B6 +112.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +13.9%
Contains more Folate +944.4%
Contains more Vitamin K +1250%
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 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B6 +112.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +13.9%
Contains more Folate +944.4%
Contains more Vitamin K +1250%
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.
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 Opinion
Net carbs 23.98g 11.94g Brown rice
Protein 2.74g 7.54g Black gram
Fats 0.97g 0.55g Brown rice
Carbs 25.58g 18.34g Brown rice
Calories 123kcal 105kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 2.01g Brown rice
Fiber 1.6g 6.4g Black gram
Calcium 3mg 53mg Black gram
Iron 0.56mg 1.75mg Black gram
Magnesium 39mg 63mg Black gram
Phosphorus 103mg 156mg Black gram
Potassium 86mg 231mg Black gram
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 0.83mg Black gram
Copper 0.106mg 0.139mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin E 0.17mg 0.15mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.178mg 0.15mg Brown rice
Vitamin B2 0.069mg 0.075mg Black gram
Vitamin B3 2.561mg 1.5mg Brown rice
Vitamin B5 0.38mg 0.433mg Black gram
Vitamin B6 0.123mg 0.058mg Brown rice
Folate 9µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 2.7µg Black gram
Tryptophan 0.033mg 0.078mg Black gram
Threonine 0.095mg 0.262mg Black gram
Isoleucine 0.109mg 0.385mg Black gram
Leucine 0.214mg 0.625mg Black gram
Lysine 0.099mg 0.5mg Black gram
Methionine 0.058mg 0.11mg Black gram
Phenylalanine 0.133mg 0.44mg Black gram
Valine 0.151mg 0.423mg Black gram
Histidine 0.066mg 0.211mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.038g Black gram
Monounsaturated Fat 0.369g 0.029g Brown rice
Polyunsaturated fat 0.366g 0.359g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14
Brown rice
17
Black gram
Mineral Summary Score
20
Brown rice
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
16%
Brown rice
45%
Black gram
Carbohydrates
26%
Brown rice
18%
Black gram
Fats
4%
Brown rice
3%
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

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. 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.