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, protein, folate, copper, iron, potassium, and choline.
Daily need coverage for fiber for 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.
Black gram has a lower glycemic index (43) than rice (60).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Black gram

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Black gram

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.15mg

~equal in Vitamin B3 ~1.5mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	6.4g	24%
Phosphorus	43mg	156mg	16%
Magnesium	12mg	63mg	12%
Protein	2.69g	7.54g	10%
Selenium	7.5µg	2.5µg	9%
Folate	58µg	94µg	9%
Copper	0.069mg	0.139mg	8%
Iron	1.2mg	1.75mg	7%
Potassium	35mg	231mg	6%
Vitamin B2	0.013mg	0.075mg	5%
Choline	2.1mg	29.6mg	5%
Calcium	10mg	53mg	4%
Carbs	28.17g	18.34g	3%
Zinc	0.49mg	0.83mg	3%
Manganese	0.472mg	0.412mg	3%
Vitamin B6	0.093mg	0.058mg	3%
Vitamin K	0µg	2.7µg	2%
Polyunsaturated fat	0.076g	0.359g	2%
Calories	130kcal	105kcal	1%
Vitamin C	0mg	1mg	1%
Vitamin E	0.04mg	0.15mg	1%
Vitamin B1	0.163mg	0.15mg	1%
Vitamin B5	0.39mg	0.433mg	1%
Protein per 100 calories	2.1g	7.2g	N/A
Calories per 10 g protein	483kcal	139kcal	N/A
Weight per 100 calories	77g	95g	N/A
Fats	0.28g	0.55g	0%
Net carbs	27.77g	11.94g	N/A
Sugar	0.05g	2.01g	N/A
Sodium	1mg	7mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B3	1.476mg	1.5mg	0%
Saturated fat	0.077g	0.038g	0%
Monounsaturated fat	0.088g	0.029g	0%
Tryptophan	0.031mg	0.078mg	0%
Threonine	0.096mg	0.262mg	0%
Isoleucine	0.116mg	0.385mg	0%
Leucine	0.222mg	0.625mg	0%
Lysine	0.097mg	0.5mg	0%
Methionine	0.063mg	0.11mg	0%
Phenylalanine	0.144mg	0.44mg	0%
Valine	0.164mg	0.423mg	0%
Histidine	0.063mg	0.211mg	0%