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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 for copper, 101% more than rice.
  • Rice has a higher glycemic index (60) than black gram (43).

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
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +2708.6%
Contains more IronIron +530.8%
Contains more CopperCopper +1321.7%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +781.4%
Contains more ManganeseManganese +223.5%
~equal in Selenium ~8.2µg

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
2
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +1853.8%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +202.2%
Contains more FolateFolate +272.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.447mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Black gram DV% diff.
Copper 0.069mg 0.981mg 101%
Iron 1.2mg 7.57mg 80%
Fiber 0.4g 18.3g 72%
Magnesium 12mg 267mg 61%
Phosphorus 43mg 379mg 48%
Manganese 0.472mg 1.527mg 46%
Protein 2.69g 25.21g 45%
Folate 58µg 216µg 40%
Potassium 35mg 983mg 28%
Zinc 0.49mg 3.35mg 26%
Vitamin B2 0.013mg 0.254mg 19%
Vitamin B6 0.093mg 0.281mg 14%
Calcium 10mg 138mg 13%
Calories 130kcal 341kcal 11%
Carbs 28.17g 58.99g 10%
Vitamin B5 0.39mg 0.906mg 10%
Vitamin B1 0.163mg 0.273mg 9%
Polyunsaturated fat 0.076g 1.071g 7%
Sodium 1mg 38mg 2%
Fats 0.28g 1.64g 2%
Selenium 7.5µg 8.2µg 1%
Net carbs 27.77g 40.69g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 1.476mg 1.447mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.114g 0%
Monounsaturated fat 0.088g 0.085g 0%
Tryptophan 0.031mg 0.263mg 0%
Threonine 0.096mg 0.875mg 0%
Isoleucine 0.116mg 1.287mg 0%
Leucine 0.222mg 2.089mg 0%
Lysine 0.097mg 1.674mg 0%
Methionine 0.063mg 0.367mg 0%
Phenylalanine 0.144mg 1.473mg 0%
Valine 0.164mg 1.416mg 0%
Histidine 0.063mg 0.706mg 0%

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
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 WaterWater +533.7%
Contains more ProteinProtein +837.2%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Poly. FatPolyunsaturated fat +1309.2%
~equal in Monounsaturated fat ~0.085g

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.