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
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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.
Contains
less
Sodium
-94.7%
Contains
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Manganese
+68.8%
Contains
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Selenium
+69.5%
Contains
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Calcium
+475%
Contains
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Iron
+187.8%
Contains
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Magnesium
+142.7%
Contains
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Phosphorus
+14.2%
Contains
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Potassium
+92.7%
Contains
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Zinc
+26.4%
Contains
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Copper
+167.3%
Contains
less
Sodium
-94.7%
Contains
more
Manganese
+68.8%
Contains
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Selenium
+69.5%
Contains
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Calcium
+475%
Contains
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Iron
+187.8%
Contains
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Magnesium
+142.7%
Contains
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Phosphorus
+14.2%
Contains
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Potassium
+92.7%
Contains
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Zinc
+26.4%
Contains
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Copper
+167.3%
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.
6
Contains
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Vitamin B1
+15.8%
Contains
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Vitamin B3
+195.1%
Contains
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Vitamin B5
+60.7%
Contains
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Vitamin A
+109.1%
Contains
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Folate
+468.4%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B6 - 0.281
Contains
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Vitamin B1
+15.8%
Contains
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Vitamin B3
+195.1%
Contains
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Vitamin B5
+60.7%
Contains
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Vitamin A
+109.1%
Contains
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Folate
+468.4%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B6 - 0.281
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+28.6%
Contains
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Protein
+143.8%
Contains
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Other
+114%
Equal in Fats - 1.64
Equal in Water - 10.8
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Contains
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Carbs
+28.6%
Contains
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Protein
+143.8%
Contains
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Other
+114%
Equal in Fats - 1.64
Equal in Water - 10.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+144.7%
Contains
less
Saturated Fat
-42.1%
Contains
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Polyunsaturated fat
+39.6%
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.208 g
Polyunsaturated fat:
0.767 g
Saturated Fat:
0.114 g
Monounsaturated Fat:
0.085 g
Polyunsaturated fat:
1.071 g
Contains
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Monounsaturated Fat
+144.7%
Contains
less
Saturated Fat
-42.1%
Contains
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Polyunsaturated fat
+39.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 60.76g | 40.69g | |
Protein | 10.34g | 25.21g | |
Fats | 1.63g | 1.64g | |
Carbs | 75.86g | 58.99g | |
Calories | 338kcal | 341kcal | |
Fructose | 0.11g | ||
Sugar | 0.98g | ||
Fiber | 15.1g | 18.3g | |
Calcium | 24mg | 138mg | |
Iron | 2.63mg | 7.57mg | |
Magnesium | 110mg | 267mg | |
Phosphorus | 332mg | 379mg | |
Potassium | 510mg | 983mg | |
Sodium | 2mg | 38mg | |
Zinc | 2.65mg | 3.35mg | |
Copper | 0.367mg | 0.981mg | |
Manganese | 2.577mg | 1.527mg | |
Selenium | 13.9µg | 8.2µg | |
Vitamin A | 11IU | 23IU | |
Vitamin A RAE | 1µg | 1µg | |
Vitamin E | 0.85mg | ||
Vitamin B1 | 0.316mg | 0.273mg | |
Vitamin B2 | 0.251mg | 0.254mg | |
Vitamin B3 | 4.27mg | 1.447mg | |
Vitamin B5 | 1.456mg | 0.906mg | |
Vitamin B6 | 0.294mg | 0.281mg | |
Folate | 38µg | 216µg | |
Vitamin K | 5.9µg | ||
Tryptophan | 0.108mg | 0.263mg | |
Threonine | 0.289mg | 0.875mg | |
Isoleucine | 0.208mg | 1.287mg | |
Leucine | 0.563mg | 2.089mg | |
Lysine | 0.286mg | 1.674mg | |
Methionine | 0.153mg | 0.367mg | |
Phenylalanine | 0.435mg | 1.473mg | |
Valine | 0.317mg | 1.416mg | |
Histidine | 0.189mg | 0.706mg | |
Saturated Fat | 0.197g | 0.114g | |
Monounsaturated Fat | 0.208g | 0.085g | |
Polyunsaturated fat | 0.767g | 1.071g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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
36%
36%
Minerals Daily Need Coverage Score
98%
143%
Comparison summary
Which food contains less Sodium?
Rye contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Black gram is lower in Saturated Fat (difference - 0.083g)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.