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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?

  • Black gram is higher than Rice in Copper, Iron, Fiber, Magnesium, Phosphorus, Manganese, Folate, Potassium, Zinc, and Vitamin B2.
  • Black gram covers your daily need of Copper 101% more than Rice.

Rice, white, long-grain, regular, enriched, cooked and Mungo beans, mature seeds, raw types were 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
1
:
9
Black gram
Black gram
Contains less Sodium -97.4%
Contains more Calcium +1280%
Contains more Iron +530.8%
Contains more Magnesium +2125%
Contains more Phosphorus +781.4%
Contains more Potassium +2708.6%
Contains more Zinc +583.7%
Contains more Copper +1321.7%
Contains more Manganese +223.5%
Equal in Selenium - 8.2
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -97.4%
Contains more Calcium +1280%
Contains more Iron +530.8%
Contains more Magnesium +2125%
Contains more Phosphorus +781.4%
Contains more Potassium +2708.6%
Contains more Zinc +583.7%
Contains more Copper +1321.7%
Contains more Manganese +223.5%
Equal in Selenium - 8.2

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
3
:
6
Black gram
Black gram
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +1853.8%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +202.2%
Contains more Folate +272.4%
Equal in Vitamin B3 - 1.447
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +1853.8%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +202.2%
Contains more Folate +272.4%
Equal in Vitamin B3 - 1.447

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
:
4
Black gram
Black gram
Contains more Water +533.7%
Contains more Protein +837.2%
Contains more Fats +485.7%
Contains more Carbs +109.4%
Contains more Other +700%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Water +533.7%
Contains more Protein +837.2%
Contains more Fats +485.7%
Contains more Carbs +109.4%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Black gram
Black gram
Contains less Saturated Fat -32.5%
Contains more Polyunsaturated fat +1309.2%
Equal in Monounsaturated Fat - 0.085
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -32.5%
Contains more Polyunsaturated fat +1309.2%
Equal in Monounsaturated Fat - 0.085

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 Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Black gram Opinion
Net carbs 27.77g 40.69g Black gram
Protein 2.69g 25.21g Black gram
Fats 0.28g 1.64g Black gram
Carbs 28.17g 58.99g Black gram
Calories 130kcal 341kcal Black gram
Sugar 0.05g Black gram
Fiber 0.4g 18.3g Black gram
Calcium 10mg 138mg Black gram
Iron 1.2mg 7.57mg Black gram
Magnesium 12mg 267mg Black gram
Phosphorus 43mg 379mg Black gram
Potassium 35mg 983mg Black gram
Sodium 1mg 38mg Rice
Zinc 0.49mg 3.35mg Black gram
Copper 0.069mg 0.981mg Black gram
Manganese 0.472mg 1.527mg Black gram
Selenium 7.5µg 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.04mg Rice
Vitamin B1 0.163mg 0.273mg Black gram
Vitamin B2 0.013mg 0.254mg Black gram
Vitamin B3 1.476mg 1.447mg Rice
Vitamin B5 0.39mg 0.906mg Black gram
Vitamin B6 0.093mg 0.281mg Black gram
Folate 58µg 216µg Black gram
Tryptophan 0.031mg 0.263mg Black gram
Threonine 0.096mg 0.875mg Black gram
Isoleucine 0.116mg 1.287mg Black gram
Leucine 0.222mg 2.089mg Black gram
Lysine 0.097mg 1.674mg Black gram
Methionine 0.063mg 0.367mg Black gram
Phenylalanine 0.144mg 1.473mg Black gram
Valine 0.164mg 1.416mg Black gram
Histidine 0.063mg 0.706mg Black gram
Saturated Fat 0.077g 0.114g Rice
Monounsaturated Fat 0.088g 0.085g Rice
Polyunsaturated fat 0.076g 1.071g Black gram

Which food is preferable for your diet?

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

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%
Rice
36%
Black gram
Minerals Daily Need Coverage Score
22%
Rice
143%
Black gram

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.05g)
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 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. 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/174259/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.