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  6. Rice vs. Black gram

Rice vs. Black gram — In-Depth Nutrition Comparison

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How are Rice and Black gram different?

  • Rice is higher in Selenium, however, Black gram is richer in Fiber, Phosphorus, Magnesium, Folate, Copper, Iron, Potassium, and Choline.
  • Daily need coverage for Fiber from Black gram is 24% higher.
  • Rice contains 3 times more Selenium than Black gram. While Rice contains 7.5µg of Selenium, Black gram contains only 2.5µg.

Rice, white, long-grain, regular, enriched, cooked and Mungo beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -85.7%
Contains more ManganeseManganese +14.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +560%
Contains more IronIron +45.8%
Contains more CopperCopper +101.4%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +262.8%

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.
Rice
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B6Vitamin B6 +60.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B5Vitamin B5 +11%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.1%
Contains more CholineCholine +1309.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 CarbsCarbs +53.6%
Contains more ProteinProtein +180.3%
Contains more FatsFats +96.4%
Contains more OtherOther +152.4%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +203.4%
Contains less Sat. FatSaturated Fat -50.6%
Contains more Poly. FatPolyunsaturated fat +372.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Black gram Opinion
Calories 130kcal 105kcal Rice
Protein 2.69g 7.54g Black gram
Fats 0.28g 0.55g Black gram
Vitamin C 0mg 1mg Black gram
Net carbs 27.77g 11.94g Rice
Carbs 28.17g 18.34g Rice
Magnesium 12mg 63mg Black gram
Calcium 10mg 53mg Black gram
Potassium 35mg 231mg Black gram
Iron 1.2mg 1.75mg Black gram
Sugar 0.05g 2.01g Rice
Fiber 0.4g 6.4g Black gram
Copper 0.069mg 0.139mg Black gram
Zinc 0.49mg 0.83mg Black gram
Phosphorus 43mg 156mg Black gram
Sodium 1mg 7mg Rice
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.04mg 0.15mg Black gram
Manganese 0.472mg 0.412mg Rice
Selenium 7.5µg 2.5µg Rice
Vitamin B1 0.163mg 0.15mg Rice
Vitamin B2 0.013mg 0.075mg Black gram
Vitamin B3 1.476mg 1.5mg Black gram
Vitamin B5 0.39mg 0.433mg Black gram
Vitamin B6 0.093mg 0.058mg Rice
Vitamin K 0µg 2.7µg Black gram
Folate 58µg 94µg Black gram
Choline 2.1mg 29.6mg Black gram
Saturated Fat 0.077g 0.038g Black gram
Monounsaturated Fat 0.088g 0.029g Rice
Polyunsaturated fat 0.076g 0.359g Black gram
Tryptophan 0.031mg 0.078mg Black gram
Threonine 0.096mg 0.262mg Black gram
Isoleucine 0.116mg 0.385mg Black gram
Leucine 0.222mg 0.625mg Black gram
Lysine 0.097mg 0.5mg Black gram
Methionine 0.063mg 0.11mg Black gram
Phenylalanine 0.144mg 0.44mg Black gram
Valine 0.164mg 0.423mg Black gram
Histidine 0.063mg 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
12%
Rice
17%
Black gram
Minerals Daily Need Coverage Score
22%
Rice
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.