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Wheat vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Wheat and Black gram

  • The amount of Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B6, Vitamin B1, Iron, and Magnesium in Wheat is higher than in Black gram.
  • Wheat covers your daily Selenium needs 158% more than Black gram.
  • Black gram has 7 times less Manganese than Wheat . Wheat has 3.012mg of Manganese, while Black gram has 0.412mg.

Specific food types used in this comparison are Wheat, durum and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
7
:
1
Black gram
Black gram
Contains more Iron +101.1%
Contains more Magnesium +128.6%
Contains more Phosphorus +225.6%
Contains more Potassium +86.6%
Contains less Sodium -71.4%
Contains more Zinc +401.2%
Contains more Copper +297.8%
Contains more Calcium +55.9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +101.1%
Contains more Magnesium +128.6%
Contains more Phosphorus +225.6%
Contains more Potassium +86.6%
Contains less Sodium -71.4%
Contains more Zinc +401.2%
Contains more Copper +297.8%
Contains more Calcium +55.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
5
:
5
Black gram
Black gram
Contains more Vitamin B1 +179.3%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +349.2%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +622.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +118.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +349.2%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +622.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +118.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Black gram
Black gram
Contains more Protein +81.4%
Contains more Fats +349.1%
Contains more Carbs +287.8%
Contains more Other +67.9%
Contains more Water +562.8%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Black gram
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 Protein +81.4%
Contains more Fats +349.1%
Contains more Carbs +287.8%
Contains more Other +67.9%
Contains more Water +562.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +1086.2%
Contains more Polyunsaturated fat +172.4%
Contains less Saturated Fat -91.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +1086.2%
Contains more Polyunsaturated fat +172.4%
Contains less Saturated Fat -91.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Black gram Opinion
Net carbs 71.13g 11.94g Wheat
Protein 13.68g 7.54g Wheat
Fats 2.47g 0.55g Wheat
Carbs 71.13g 18.34g Wheat
Calories 339kcal 105kcal Wheat
Sugar 2.01g Wheat
Fiber 6.4g Black gram
Calcium 34mg 53mg Black gram
Iron 3.52mg 1.75mg Wheat
Magnesium 144mg 63mg Wheat
Phosphorus 508mg 156mg Wheat
Potassium 431mg 231mg Wheat
Sodium 2mg 7mg Wheat
Zinc 4.16mg 0.83mg Wheat
Copper 0.553mg 0.139mg Wheat
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.419mg 0.15mg Wheat
Vitamin B2 0.121mg 0.075mg Wheat
Vitamin B3 6.738mg 1.5mg Wheat
Vitamin B5 0.935mg 0.433mg Wheat
Vitamin B6 0.419mg 0.058mg Wheat
Folate 43µg 94µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.176mg 0.078mg Wheat
Threonine 0.366mg 0.262mg Wheat
Isoleucine 0.533mg 0.385mg Wheat
Leucine 0.934mg 0.625mg Wheat
Lysine 0.303mg 0.5mg Black gram
Methionine 0.221mg 0.11mg Wheat
Phenylalanine 0.681mg 0.44mg Wheat
Valine 0.594mg 0.423mg Wheat
Histidine 0.322mg 0.211mg Wheat
Saturated Fat 0.454g 0.038g Black gram
Monounsaturated Fat 0.344g 0.029g Wheat
Polyunsaturated fat 0.978g 0.359g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
17%
Black gram
Minerals Daily Need Coverage Score
100%
Wheat
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.