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  6. Wheat vs. Black gram

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" 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +101.1%
Contains more CopperCopper +297.8%
Contains more ZincZinc +401.2%
Contains more PhosphorusPhosphorus +225.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +631.1%
Contains more SeleniumSelenium +3476%
Contains more CalciumCalcium +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" 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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 +179.3%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B3Vitamin B3 +349.2%
Contains more Vitamin B5Vitamin B5 +115.9%
Contains more Vitamin B6Vitamin B6 +622.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +118.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Black gram DV% diff.
Selenium 89.4µg 2.5µg 158%
Manganese 3.012mg 0.412mg 113%
Phosphorus 508mg 156mg 50%
Copper 0.553mg 0.139mg 46%
Vitamin B3 6.738mg 1.5mg 33%
Zinc 4.16mg 0.83mg 30%
Vitamin B6 0.419mg 0.058mg 28%
Fiber 6.4g 26%
Vitamin B1 0.419mg 0.15mg 22%
Iron 3.52mg 1.75mg 22%
Magnesium 144mg 63mg 19%
Carbs 71.13g 18.34g 18%
Folate 43µg 94µg 13%
Protein 13.68g 7.54g 12%
Calories 339kcal 105kcal 12%
Vitamin B5 0.935mg 0.433mg 10%
Potassium 431mg 231mg 6%
Choline 29.6mg 5%
Vitamin B2 0.121mg 0.075mg 4%
Polyunsaturated fat 0.978g 0.359g 4%
Fats 2.47g 0.55g 3%
Calcium 34mg 53mg 2%
Vitamin K 2.7µg 2%
Saturated fat 0.454g 0.038g 2%
Monounsaturated fat 0.344g 0.029g 1%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 71.13g 11.94g N/A
Sugar 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.176mg 0.078mg 0%
Threonine 0.366mg 0.262mg 0%
Isoleucine 0.533mg 0.385mg 0%
Leucine 0.934mg 0.625mg 0%
Lysine 0.303mg 0.5mg 0%
Methionine 0.221mg 0.11mg 0%
Phenylalanine 0.681mg 0.44mg 0%
Valine 0.594mg 0.423mg 0%
Histidine 0.322mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +81.4%
Contains more FatsFats +349.1%
Contains more CarbsCarbs +287.8%
Contains more OtherOther +67.9%
Contains more WaterWater +562.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +1086.2%
Contains more Poly. FatPolyunsaturated fat +172.4%
Contains less Sat. FatSaturated fat -91.6%

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. 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.