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Rye vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Rye and Black gram?

  • Rye is richer in Manganese, Fiber, Copper, Phosphorus, Selenium, Vitamin B5, Vitamin B6, Vitamin B3, and Zinc, yet Black gram is richer in Folate.
  • Rye's daily need coverage for Manganese is 94% higher.
  • Rye has 6 times more Selenium than Black gram. Rye has 13.9µg of Selenium, while Black gram has 2.5µg.

We used Rye grain and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
Contains more Iron +50.3%
Contains more Potassium +120.8%
Contains more Magnesium +74.6%
Contains more Copper +164%
Contains more Zinc +219.3%
Contains more Phosphorus +112.8%
Contains less Sodium -71.4%
Contains more Calcium +120.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +50.3%
Contains more Potassium +120.8%
Contains more Magnesium +74.6%
Contains more Copper +164%
Contains more Zinc +219.3%
Contains more Phosphorus +112.8%
Contains less Sodium -71.4%
Contains more Calcium +120.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +234.7%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +406.9%
Contains more Vitamin K +118.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +181.8%
Contains more Folate +147.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +234.7%
Contains more Vitamin B3 +184.7%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +406.9%
Contains more Vitamin K +118.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +181.8%
Contains more Folate +147.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Black gram Opinion
Calories 338kcal 105kcal Rye
Protein 10.34g 7.54g Rye
Fats 1.63g 0.55g Rye
Vitamin C 0mg 1mg Black gram
Net carbs 60.76g 11.94g Rye
Carbs 75.86g 18.34g Rye
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.63mg 1.75mg Rye
Calcium 24mg 53mg Black gram
Potassium 510mg 231mg Rye
Magnesium 110mg 63mg Rye
Sugar 0.98g 2.01g Rye
Fiber 15.1g 6.4g Rye
Copper 0.367mg 0.139mg Rye
Zinc 2.65mg 0.83mg Rye
Starch g g
Phosphorus 332mg 156mg Rye
Sodium 2mg 7mg Rye
Vitamin A 11IU 31IU Black gram
Vitamin E 0.85mg 0.15mg Rye
Vitamin D 0µg 0µg
Vitamin B1 0.316mg 0.15mg Rye
Vitamin B2 0.251mg 0.075mg Rye
Vitamin B3 4.27mg 1.5mg Rye
Vitamin B5 1.456mg 0.433mg Rye
Vitamin B6 0.294mg 0.058mg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 2.7µg Rye
Folate 38µg 94µg Black gram
Trans Fat 0g 0g
Saturated Fat 0.197g 0.038g Black gram
Monounsaturated Fat 0.208g 0.029g Rye
Polyunsaturated fat 0.767g 0.359g Rye
Tryptophan 0.108mg 0.078mg Rye
Threonine 0.289mg 0.262mg Rye
Isoleucine 0.208mg 0.385mg Black gram
Leucine 0.563mg 0.625mg Black gram
Lysine 0.286mg 0.5mg Black gram
Methionine 0.153mg 0.11mg Rye
Phenylalanine 0.435mg 0.44mg Black gram
Valine 0.317mg 0.423mg Black gram
Histidine 0.189mg 0.211mg Black gram
Fructose 0.11g g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
17
Black gram
Mineral Summary Score
71
Rye
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
45%
Black gram
Carbohydrates
76%
Rye
18%
Black gram
Fats
8%
Rye
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.159g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.