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  6. Rye vs. Black gram

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% 0.66% 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% 1.9% 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 +181.8%
Contains more FolateFolate +147.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 110mg 63mg Rye
Calcium 24mg 53mg Black gram
Potassium 510mg 231mg Rye
Iron 2.63mg 1.75mg 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
Phosphorus 332mg 156mg Rye
Sodium 2mg 7mg Rye
Vitamin A 11IU 31IU Black gram
Vitamin A 1µg 2µg Black gram
Vitamin E 0.85mg 0.15mg Rye
Manganese 2.577mg 0.412mg Rye
Selenium 13.9µg 2.5µg Rye
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 K 5.9µg 2.7µg Rye
Folate 38µg 94µg Black gram
Choline 30.4mg 29.6mg Rye
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 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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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
35%
Rye
17%
Black gram
Minerals Daily Need Coverage Score
98%
Rye
35%
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

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.