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  6. Wheat vs. Black gram

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 from 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.

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.
Wheat
Wheat
5
:
5
Black gram
Black gram
Contains more Phosphorus +34%
Contains less Sodium -94.7%
Contains more Zinc +24.2%
Contains more Manganese +97.2%
Contains more Selenium +990.2%
Contains more Calcium +305.9%
Contains more Iron +115.1%
Contains more Magnesium +85.4%
Contains more Potassium +128.1%
Contains more Copper +77.4%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Phosphorus +34%
Contains less Sodium -94.7%
Contains more Zinc +24.2%
Contains more Manganese +97.2%
Contains more Selenium +990.2%
Contains more Calcium +305.9%
Contains more Iron +115.1%
Contains more Magnesium +85.4%
Contains more Potassium +128.1%
Contains more Copper +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.
Wheat
Wheat
4
:
3
Black gram
Black gram
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Equal in Vitamin B5 - 0.906
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Equal in Vitamin B5 - 0.906

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Black gram
Black gram
Contains more Fats +50.6%
Contains more Carbs +20.6%
Contains more Protein +84.3%
Contains more Other +88.8%
Equal in Water - 10.8
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
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 Fats +50.6%
Contains more Carbs +20.6%
Contains more Protein +84.3%
Contains more Other +88.8%
Equal in Water - 10.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +304.7%
Contains less Saturated Fat -74.9%
Equal in Polyunsaturated fat - 1.071
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: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +304.7%
Contains less Saturated Fat -74.9%
Equal in Polyunsaturated fat - 1.071

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Black gram
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Black gram Opinion
Net carbs 71.13g 40.69g Wheat
Protein 13.68g 25.21g Black gram
Fats 2.47g 1.64g Wheat
Carbs 71.13g 58.99g Wheat
Calories 339kcal 341kcal Black gram
Fiber 18.3g Black gram
Calcium 34mg 138mg Black gram
Iron 3.52mg 7.57mg Black gram
Magnesium 144mg 267mg Black gram
Phosphorus 508mg 379mg Wheat
Potassium 431mg 983mg Black gram
Sodium 2mg 38mg Wheat
Zinc 4.16mg 3.35mg Wheat
Copper 0.553mg 0.981mg Black gram
Manganese 3.012mg 1.527mg Wheat
Selenium 89.4µg 8.2µg Wheat
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin B1 0.419mg 0.273mg Wheat
Vitamin B2 0.121mg 0.254mg Black gram
Vitamin B3 6.738mg 1.447mg Wheat
Vitamin B5 0.935mg 0.906mg Wheat
Vitamin B6 0.419mg 0.281mg Wheat
Folate 43µg 216µg Black gram
Tryptophan 0.176mg 0.263mg Black gram
Threonine 0.366mg 0.875mg Black gram
Isoleucine 0.533mg 1.287mg Black gram
Leucine 0.934mg 2.089mg Black gram
Lysine 0.303mg 1.674mg Black gram
Methionine 0.221mg 0.367mg Black gram
Phenylalanine 0.681mg 1.473mg Black gram
Valine 0.594mg 1.416mg Black gram
Histidine 0.322mg 0.706mg Black gram
Saturated Fat 0.454g 0.114g Black gram
Monounsaturated Fat 0.344g 0.085g Wheat
Polyunsaturated fat 0.978g 1.071g Black gram

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 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
37%
Wheat
36%
Black gram
Minerals Daily Need Coverage Score
168%
Wheat
143%
Black gram

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 36mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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/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.