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  6. Semolina vs. Black gram

Semolina vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between semolina and black gram

  • Semolina has more selenium, vitamin B6, manganese, vitamin B3, copper, and vitamin B1; however, black gram is richer in folate, fiber, iron, and magnesium.
  • Semolina covers your daily selenium needs 32% more than black gram.
  • Black gram has 8 times less vitamin B6 than semolina. Semolina has 0.452mg of vitamin B6, while black gram has 0.058mg.
  • Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 CalciumCalcium +34%
Contains more CopperCopper +104.3%
Contains more ZincZinc +22.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +696%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +136.5%
~equal in Phosphorus ~156mg

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.
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +679.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1075%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 FatsFats +87.3%
Contains more CarbsCarbs +341.1%
Contains more WaterWater +635.4%
Contains more OtherOther +49.3%
~equal in Protein ~7.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +789.7%
Contains less Sat. FatSaturated fat -87.1%
Contains more Poly. FatPolyunsaturated fat +11.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Black gram DV% diff.
Selenium 19.9µg 2.5µg 32%
Vitamin B6 0.452mg 0.058mg 30%
Starch 68.29g 28%
Manganese 1.035mg 0.412mg 27%
Folate 8µg 94µg 22%
Vitamin B3 5.048mg 1.5mg 22%
Carbs 80.89g 18.34g 21%
Fiber 1.8g 6.4g 18%
Copper 0.284mg 0.139mg 16%
Calories 374kcal 105kcal 13%
Iron 0.74mg 1.75mg 13%
Magnesium 27mg 63mg 9%
Vitamin B1 0.224mg 0.15mg 6%
Vitamin B5 0.672mg 0.433mg 5%
Choline 29.6mg 5%
Zinc 1.02mg 0.83mg 2%
Vitamin K 0.1µg 2.7µg 2%
Potassium 174mg 231mg 2%
Calcium 71mg 53mg 2%
Vitamin B2 0.05mg 0.075mg 2%
Monounsaturated fat 0.258g 0.029g 1%
Saturated fat 0.294g 0.038g 1%
Vitamin C 0mg 1mg 1%
Fats 1.03g 0.55g 1%
Vitamin E 0.03mg 0.15mg 1%
Protein 7.51g 7.54g 0%
Net carbs 79.09g 11.94g N/A
Sugar 0.33g 2.01g N/A
Phosphorus 153mg 156mg 0%
Sodium 2mg 7mg 0%
Vitamin A 2µg 0%
Polyunsaturated fat 0.322g 0.359g 0%
Tryptophan 0.103mg 0.078mg 0%
Threonine 0.271mg 0.262mg 0%
Isoleucine 0.339mg 0.385mg 0%
Leucine 0.656mg 0.625mg 0%
Lysine 0.215mg 0.5mg 0%
Methionine 0.183mg 0.11mg 0%
Phenylalanine 0.398mg 0.44mg 0%
Valine 0.47mg 0.423mg 0%
Histidine 0.185mg 0.211mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
24%
Semolina
17%
Black gram
Minerals Daily Need Coverage Score
52%
Semolina
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.