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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 from 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.

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.
Contains less Sodium -94.7%
Contains more Selenium +142.7%
Contains more Calcium +94.4%
Contains more Iron +923%
Contains more Magnesium +888.9%
Contains more Phosphorus +147.7%
Contains more Potassium +464.9%
Contains more Zinc +228.4%
Contains more Copper +245.4%
Contains more Manganese +47.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
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 Selenium +142.7%
Contains more Calcium +94.4%
Contains more Iron +923%
Contains more Magnesium +888.9%
Contains more Phosphorus +147.7%
Contains more Potassium +464.9%
Contains more Zinc +228.4%
Contains more Copper +245.4%
Contains more Manganese +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.
:
Contains more Vitamin B3 +248.9%
Contains more Vitamin B6 +60.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 B3 +248.9%
Contains more Vitamin B6 +60.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +408%
Contains more Vitamin B5 +34.8%
Contains more Folate +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +37.1%
Contains more Protein +235.7%
Contains more Fats +59.2%
Contains more Other +373.2%
Equal in Water - 10.8
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 Carbs +37.1%
Contains more Protein +235.7%
Contains more Fats +59.2%
Contains more Other +373.2%
Equal in Water - 10.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +203.5%
Contains less Saturated Fat -61.2%
Contains more Polyunsaturated fat +232.6%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +203.5%
Contains less Saturated Fat -61.2%
Contains more Polyunsaturated fat +232.6%

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 Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
36%
Black gram
Minerals Daily Need Coverage Score
52%
Semolina
143%
Black gram

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 36mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.18g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 11)
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. 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.