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, carbs, and copper; 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Semolina

Black gram

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Semolina

Black gram

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 AVitamin A	+∞%
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

All nutrients comparison - raw data values

Nutrient			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%
Vitamin B3	5.048mg	1.5mg	22%
Folate	8µg	94µg	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%
Calcium	71mg	53mg	2%
Potassium	174mg	231mg	2%
Zinc	1.02mg	0.83mg	2%
Vitamin B2	0.05mg	0.075mg	2%
Vitamin K	0.1µg	2.7µg	2%
Fats	1.03g	0.55g	1%
Vitamin C	0mg	1mg	1%
Vitamin E	0.03mg	0.15mg	1%
Saturated fat	0.294g	0.038g	1%
Monounsaturated fat	0.258g	0.029g	1%
Protein	7.51g	7.54g	0%
Protein per 100 calories	2g	7.2g	N/A
Calories per 10 g protein	498kcal	139kcal	N/A
Weight per 100 calories	27g	95g	N/A
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%