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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
3
:
Contains less Sodium -94.7%
Contains more Manganese +68.8%
Contains more Selenium +69.5%
Contains more Calcium +475%
Contains more Iron +187.8%
Contains more Magnesium +142.7%
Contains more Phosphorus +14.2%
Contains more Potassium +92.7%
Contains more Zinc +26.4%
Contains more Copper +167.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -94.7%
Contains more Manganese +68.8%
Contains more Selenium +69.5%
Contains more Calcium +475%
Contains more Iron +187.8%
Contains more Magnesium +142.7%
Contains more Phosphorus +14.2%
Contains more Potassium +92.7%
Contains more Zinc +26.4%
Contains more 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.
Rye
6
:
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Contains more Vitamin A +109.1%
Contains more Folate +468.4%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B6 - 0.281
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +195.1%
Contains more Vitamin B5 +60.7%
Contains more Vitamin A +109.1%
Contains more Folate +468.4%
Equal in Vitamin B2 - 0.254
Equal in Vitamin B6 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
1
:
Contains more Carbs +28.6%
Contains more Protein +143.8%
Contains more Other +114%
Equal in Fats - 1.64
Equal in Water - 10.8
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 Carbs +28.6%
Contains more Protein +143.8%
Contains more Other +114%
Equal in Fats - 1.64
Equal in Water - 10.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
1
:
Contains more Monounsaturated Fat +144.7%
Contains less Saturated Fat -42.1%
Contains more Polyunsaturated fat +39.6%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +144.7%
Contains less Saturated Fat -42.1%
Contains more 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.
Rye Black gram
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Black gram Opinion
Net carbs 60.76g 40.69g Rye
Protein 10.34g 25.21g Black gram
Fats 1.63g 1.64g Black gram
Carbs 75.86g 58.99g Rye
Calories 338kcal 341kcal Black gram
Fructose 0.11g Rye
Sugar 0.98g Black gram
Fiber 15.1g 18.3g Black gram
Calcium 24mg 138mg Black gram
Iron 2.63mg 7.57mg Black gram
Magnesium 110mg 267mg Black gram
Phosphorus 332mg 379mg Black gram
Potassium 510mg 983mg Black gram
Sodium 2mg 38mg Rye
Zinc 2.65mg 3.35mg Black gram
Copper 0.367mg 0.981mg Black gram
Manganese 2.577mg 1.527mg Rye
Selenium 13.9µg 8.2µg Rye
Vitamin A 11IU 23IU Black gram
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg Rye
Vitamin B1 0.316mg 0.273mg Rye
Vitamin B2 0.251mg 0.254mg Black gram
Vitamin B3 4.27mg 1.447mg Rye
Vitamin B5 1.456mg 0.906mg Rye
Vitamin B6 0.294mg 0.281mg Rye
Folate 38µg 216µg Black gram
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.263mg Black gram
Threonine 0.289mg 0.875mg Black gram
Isoleucine 0.208mg 1.287mg Black gram
Leucine 0.563mg 2.089mg Black gram
Lysine 0.286mg 1.674mg Black gram
Methionine 0.153mg 0.367mg Black gram
Phenylalanine 0.435mg 1.473mg Black gram
Valine 0.317mg 1.416mg Black gram
Histidine 0.189mg 0.706mg Black gram
Saturated Fat 0.197g 0.114g Black gram
Monounsaturated Fat 0.208g 0.085g Rye
Polyunsaturated fat 0.767g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Rye
36%
Black gram
Minerals Daily Need Coverage Score
98%
Rye
143%
Black gram

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 36mg)
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 lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.083g)
Which food is richer in minerals?
Black gram
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.

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.