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  6. Brown rice vs. Black gram

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" 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% 1.9% 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 Opinion
Calories 123kcal 105kcal Brown rice
Protein 2.74g 7.54g Black gram
Fats 0.97g 0.55g Brown rice
Vitamin C 0mg 1mg Black gram
Net carbs 23.98g 11.94g Brown rice
Carbs 25.58g 18.34g Brown rice
Magnesium 39mg 63mg Black gram
Calcium 3mg 53mg Black gram
Potassium 86mg 231mg Black gram
Iron 0.56mg 1.75mg Black gram
Sugar 0.24g 2.01g Brown rice
Fiber 1.6g 6.4g Black gram
Copper 0.106mg 0.139mg Black gram
Zinc 0.71mg 0.83mg Black gram
Starch 24.79g Brown rice
Phosphorus 103mg 156mg Black gram
Sodium 4mg 7mg Brown rice
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.17mg 0.15mg Brown rice
Manganese 0.974mg 0.412mg Brown rice
Selenium 5.8µg 2.5µg Brown rice
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
Vitamin K 0.2µg 2.7µg Black gram
Folate 9µg 94µg Black gram
Choline 9.2mg 29.6mg Black gram
Saturated Fat 0.26g 0.038g Black gram
Monounsaturated Fat 0.369g 0.029g Brown rice
Polyunsaturated fat 0.366g 0.359g Brown rice
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
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

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

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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%
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.