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  6. Rye vs. Black gram

Rye vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between rye and black gram

  • Rye has more manganese, vitamin B3, and vitamin B5; however, black gram is higher in copper, iron, folate, magnesium, potassium, fiber, and calcium.
  • Black gram covers your daily copper needs 68% more than rye.
  • Black gram contains 3 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while black gram contains 1.447mg.

Food varieties used in this article are Rye grain and Mungo beans, mature seeds, raw.

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
3
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +69.5%
Contains more MagnesiumMagnesium +142.7%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +92.7%
Contains more IronIron +187.8%
Contains more CopperCopper +167.3%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +14.2%

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.
Rye
Rye
6
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B3Vitamin B3 +195.1%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +468.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Black gram DV% diff.
Copper 0.367mg 0.981mg 68%
Iron 2.63mg 7.57mg 62%
Manganese 2.577mg 1.527mg 46%
Folate 38µg 216µg 45%
Magnesium 110mg 267mg 37%
Protein 10.34g 25.21g 30%
Vitamin B3 4.27mg 1.447mg 18%
Potassium 510mg 983mg 14%
Fiber 15.1g 18.3g 13%
Vitamin B5 1.456mg 0.906mg 11%
Calcium 24mg 138mg 11%
Selenium 13.9µg 8.2µg 10%
Phosphorus 332mg 379mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Carbs 75.86g 58.99g 6%
Zinc 2.65mg 3.35mg 6%
Vitamin K 5.9µg 5%
Vitamin B1 0.316mg 0.273mg 4%
Sodium 2mg 38mg 2%
Polyunsaturated fat 0.767g 1.071g 2%
Vitamin B6 0.294mg 0.281mg 1%
Calories 338kcal 341kcal 0%
Fats 1.63g 1.64g 0%
Net carbs 60.76g 40.69g N/A
Sugar 0.98g N/A
Vitamin A 1µg 1µg 0%
Vitamin B2 0.251mg 0.254mg 0%
Saturated fat 0.197g 0.114g 0%
Monounsaturated fat 0.208g 0.085g 0%
Tryptophan 0.108mg 0.263mg 0%
Threonine 0.289mg 0.875mg 0%
Isoleucine 0.208mg 1.287mg 0%
Leucine 0.563mg 2.089mg 0%
Lysine 0.286mg 1.674mg 0%
Methionine 0.153mg 0.367mg 0%
Phenylalanine 0.435mg 1.473mg 0%
Valine 0.317mg 1.416mg 0%
Histidine 0.189mg 0.706mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 CarbsCarbs +28.6%
Contains more ProteinProtein +143.8%
Contains more OtherOther +114%
~equal in Fats ~1.64g
~equal in Water ~10.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +144.7%
Contains less Sat. FatSaturated fat -42.1%
Contains more Poly. FatPolyunsaturated fat +39.6%

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/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.