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  6. Semolina vs. Black gram

Semolina vs. Black gram — In-Depth Nutrition Comparison

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How are semolina and black gram different?

  • Semolina is higher in vitamin B3 and selenium; however, black gram is richer in iron, copper, fiber, magnesium, folate, phosphorus, potassium, and manganese.
  • Daily need coverage for iron for black gram is 85% higher.
  • Semolina contains 3 times more vitamin B3 than black gram. While semolina contains 5.048mg of vitamin B3, black gram contains only 1.447mg.
  • Black gram has a lower glycemic index (43) than semolina (54).

Rice, white, long-grain, parboiled, unenriched, dry and Mungo beans, mature seeds, raw are the varieties used in this article.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +142.7%
Contains more MagnesiumMagnesium +888.9%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +464.9%
Contains more IronIron +923%
Contains more CopperCopper +245.4%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +47.5%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +248.9%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +21.9%
Contains more Vitamin B2Vitamin B2 +408%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more FolateFolate +2600%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Black gram DV% diff.
Iron 0.74mg 7.57mg 85%
Copper 0.284mg 0.981mg 77%
Fiber 1.8g 18.3g 66%
Magnesium 27mg 267mg 57%
Folate 8µg 216µg 52%
Protein 7.51g 25.21g 35%
Phosphorus 153mg 379mg 32%
Starch 68.29g 28%
Potassium 174mg 983mg 24%
Vitamin B3 5.048mg 1.447mg 23%
Manganese 1.035mg 1.527mg 21%
Selenium 19.9µg 8.2µg 21%
Zinc 1.02mg 3.35mg 21%
Vitamin B2 0.05mg 0.254mg 16%
Vitamin B6 0.452mg 0.281mg 13%
Calcium 71mg 138mg 7%
Carbs 80.89g 58.99g 7%
Vitamin B5 0.672mg 0.906mg 5%
Polyunsaturated fat 0.322g 1.071g 5%
Vitamin B1 0.224mg 0.273mg 4%
Calories 374kcal 341kcal 2%
Sodium 2mg 38mg 2%
Saturated fat 0.294g 0.114g 1%
Fats 1.03g 1.64g 1%
Net carbs 79.09g 40.69g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.258g 0.085g 0%
Tryptophan 0.103mg 0.263mg 0%
Threonine 0.271mg 0.875mg 0%
Isoleucine 0.339mg 1.287mg 0%
Leucine 0.656mg 2.089mg 0%
Lysine 0.215mg 1.674mg 0%
Methionine 0.183mg 0.367mg 0%
Phenylalanine 0.398mg 1.473mg 0%
Valine 0.47mg 1.416mg 0%
Histidine 0.185mg 0.706mg 0%
Fructose 0.02g 0%

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
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 +37.1%
Contains more ProteinProtein +235.7%
Contains more FatsFats +59.2%
Contains more OtherOther +373.2%
~equal in Water ~10.8g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +203.5%
Contains less Sat. FatSaturated fat -61.2%
Contains more Poly. FatPolyunsaturated fat +232.6%

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. 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/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.