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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 more MagnesiumMagnesium +74.6%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +50.3%
Contains more CopperCopper +164%
Contains more ZincZinc +219.3%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +525.5%
Contains more SeleniumSelenium +456%
Contains more CalciumCalcium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
7
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B2Vitamin B2 +234.7%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +406.9%
Contains more Vitamin KVitamin K +118.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +147.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Rye Black gram DV% diff.
Manganese 2.577mg 0.412mg 94%
Fiber 15.1g 6.4g 35%
Phosphorus 332mg 156mg 25%
Copper 0.367mg 0.139mg 25%
Selenium 13.9µg 2.5µg 21%
Vitamin B5 1.456mg 0.433mg 20%
Carbs 75.86g 18.34g 19%
Vitamin B6 0.294mg 0.058mg 18%
Zinc 2.65mg 0.83mg 17%
Vitamin B3 4.27mg 1.5mg 17%
Vitamin B1 0.316mg 0.15mg 14%
Folate 38µg 94µg 14%
Vitamin B2 0.251mg 0.075mg 14%
Calories 338kcal 105kcal 12%
Magnesium 110mg 63mg 11%
Iron 2.63mg 1.75mg 11%
Potassium 510mg 231mg 8%
Protein 10.34g 7.54g 6%
Vitamin E 0.85mg 0.15mg 5%
Polyunsaturated fat 0.767g 0.359g 3%
Calcium 24mg 53mg 3%
Vitamin K 5.9µg 2.7µg 3%
Fats 1.63g 0.55g 2%
Vitamin C 0mg 1mg 1%
Saturated fat 0.197g 0.038g 1%
Net carbs 60.76g 11.94g N/A
Sugar 0.98g 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 2µg 0%
Choline 30.4mg 29.6mg 0%
Monounsaturated fat 0.208g 0.029g 0%
Tryptophan 0.108mg 0.078mg 0%
Threonine 0.289mg 0.262mg 0%
Isoleucine 0.208mg 0.385mg 0%
Leucine 0.563mg 0.625mg 0%
Lysine 0.286mg 0.5mg 0%
Methionine 0.153mg 0.11mg 0%
Phenylalanine 0.435mg 0.44mg 0%
Valine 0.317mg 0.423mg 0%
Histidine 0.189mg 0.211mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 ProteinProtein +37.1%
Contains more FatsFats +196.4%
Contains more CarbsCarbs +313.6%
Contains more OtherOther +48.1%
Contains more WaterWater +584.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +617.2%
Contains more Poly. FatPolyunsaturated fat +113.6%
Contains less Sat. FatSaturated fat -80.7%

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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. 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.