Wheat vs. Black gram — In-Depth Nutrition Comparison
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How are wheat and black gram different?
- Wheat is higher in selenium, manganese, vitamin B3, phosphorus, and vitamin B1; however, black gram is richer in iron, copper, folate, magnesium, and potassium.
- Daily need coverage for selenium for wheat is 148% higher.
- Wheat contains 5 times more vitamin B3 than black gram. While wheat contains 6.738mg of vitamin B3, black gram contains only 1.447mg.
Wheat, durum and Mungo beans, mature seeds, raw are the varieties used in this article.
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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 more ZincZinc | +24.2% |
| Contains more PhosphorusPhosphorus | +34% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +97.2% |
| Contains more SeleniumSelenium | +990.2% |
| Contains more MagnesiumMagnesium | +85.4% |
| Contains more CalciumCalcium | +305.9% |
| Contains more PotassiumPotassium | +128.1% |
| Contains more IronIron | +115.1% |
| Contains more CopperCopper | +77.4% |
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 B1Vitamin B1 | +53.5% |
| Contains more Vitamin B3Vitamin B3 | +365.7% |
| Contains more Vitamin B6Vitamin B6 | +49.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +109.9% |
| Contains more FolateFolate | +402.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 8.2µg | 148% |
| Fiber | 18.3g | 73% | |
| Manganese | 3.012mg | 1.527mg | 65% |
| Iron | 3.52mg | 7.57mg | 51% |
| Copper | 0.553mg | 0.981mg | 48% |
| Folate | 43µg | 216µg | 43% |
| Vitamin B3 | 6.738mg | 1.447mg | 33% |
| Magnesium | 144mg | 267mg | 29% |
| Protein | 13.68g | 25.21g | 23% |
| Phosphorus | 508mg | 379mg | 18% |
| Potassium | 431mg | 983mg | 16% |
| Vitamin B1 | 0.419mg | 0.273mg | 12% |
| Vitamin B6 | 0.419mg | 0.281mg | 11% |
| Vitamin B2 | 0.121mg | 0.254mg | 10% |
| Calcium | 34mg | 138mg | 10% |
| Zinc | 4.16mg | 3.35mg | 7% |
| Carbs | 71.13g | 58.99g | 4% |
| Saturated fat | 0.454g | 0.114g | 2% |
| Sodium | 2mg | 38mg | 2% |
| Monounsaturated fat | 0.344g | 0.085g | 1% |
| Polyunsaturated fat | 0.978g | 1.071g | 1% |
| Fats | 2.47g | 1.64g | 1% |
| Vitamin B5 | 0.935mg | 0.906mg | 1% |
| Calories | 339kcal | 341kcal | 0% |
| Net carbs | 71.13g | 40.69g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.176mg | 0.263mg | 0% |
| Threonine | 0.366mg | 0.875mg | 0% |
| Isoleucine | 0.533mg | 1.287mg | 0% |
| Leucine | 0.934mg | 2.089mg | 0% |
| Lysine | 0.303mg | 1.674mg | 0% |
| Methionine | 0.221mg | 0.367mg | 0% |
| Phenylalanine | 0.681mg | 1.473mg | 0% |
| Valine | 0.594mg | 1.416mg | 0% |
| Histidine | 0.322mg | 0.706mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more FatsFats | +50.6% |
| Contains more CarbsCarbs | +20.6% |
| Contains more ProteinProtein | +84.3% |
| Contains more OtherOther | +88.8% |
~equal in
Water
~10.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | +304.7% |
| Contains less Sat. FatSaturated fat | -74.9% |
~equal in
Polyunsaturated fat
~1.071g