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Khorasan wheat vs Black gram - In-Depth Nutrition Comparison

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Important differences between Khorasan wheat and Black gram

  • Black gram has less Selenium, Manganese, Copper, Vitamin B1, Vitamin B3, Phosphorus, Zinc, Iron, Fiber, and Magnesium.
  • Khorasan wheat's daily need coverage for Selenium is 144% more.
  • Khorasan wheat has 7 times more Manganese than Black gram. Khorasan wheat has 2.735mg of Manganese, while Black gram has 0.412mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Khorasan wheat vs Black gram infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +115.4%
Contains more Potassium +74.5%
Contains more Magnesium +106.3%
Contains more Copper +264%
Contains more Zinc +343.4%
Contains more Phosphorus +133.3%
Contains less Sodium -28.6%
Contains more Calcium +140.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +115.4%
Contains more Potassium +74.5%
Contains more Magnesium +106.3%
Contains more Copper +264%
Contains more Zinc +343.4%
Contains more Phosphorus +133.3%
Contains less Sodium -28.6%
Contains more Calcium +140.9%

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
:
Contains more Vitamin E +306.7%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +325%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +346.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +210%
Contains more Vitamin K +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin E +306.7%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +325%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B6 +346.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +210%
Contains more Vitamin K +50%

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.
Khorasan wheat Black gram
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Black gram Opinion
Calories 337kcal 105kcal Khorasan wheat
Protein 14.54g 7.54g Khorasan wheat
Fats 2.13g 0.55g Khorasan wheat
Vitamin C 0mg 1mg Black gram
Net carbs 59.48g 11.94g Khorasan wheat
Carbs 70.58g 18.34g Khorasan wheat
Cholesterol 0mg 0mg
Vitamin D IU 0IU Black gram
Iron 3.77mg 1.75mg Khorasan wheat
Calcium 22mg 53mg Black gram
Potassium 403mg 231mg Khorasan wheat
Magnesium 130mg 63mg Khorasan wheat
Sugar 7.84g 2.01g Black gram
Fiber 11.1g 6.4g Khorasan wheat
Copper 0.506mg 0.139mg Khorasan wheat
Zinc 3.68mg 0.83mg Khorasan wheat
Starch 52.41g g Khorasan wheat
Phosphorus 364mg 156mg Khorasan wheat
Sodium 5mg 7mg Khorasan wheat
Vitamin A 10IU 31IU Black gram
Vitamin E 0.61mg 0.15mg Khorasan wheat
Vitamin D µg 0µg Black gram
Vitamin B1 0.566mg 0.15mg Khorasan wheat
Vitamin B2 0.184mg 0.075mg Khorasan wheat
Vitamin B3 6.375mg 1.5mg Khorasan wheat
Vitamin B5 0.949mg 0.433mg Khorasan wheat
Vitamin B6 0.259mg 0.058mg Khorasan wheat
Vitamin B12 µg 0µg Black gram
Vitamin K 1.8µg 2.7µg Black gram
Folate µg 94µg Black gram
Trans Fat 0.005g 0g Black gram
Saturated Fat 0.196g 0.038g Black gram
Monounsaturated Fat 0.213g 0.029g Khorasan wheat
Polyunsaturated fat 0.621g 0.359g Khorasan wheat
Tryptophan 0.13mg 0.078mg Khorasan wheat
Threonine 0.442mg 0.262mg Khorasan wheat
Isoleucine 0.566mg 0.385mg Khorasan wheat
Leucine 1.112mg 0.625mg Khorasan wheat
Lysine 0.416mg 0.5mg Black gram
Methionine 0.251mg 0.11mg Khorasan wheat
Phenylalanine 0.772mg 0.44mg Khorasan wheat
Valine 0.687mg 0.423mg Khorasan wheat
Histidine 0.379mg 0.211mg Khorasan wheat
Fructose 0.11g g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
17
Black gram
Mineral Summary Score
88
Khorasan wheat
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
45%
Black gram
Carbohydrates
71%
Khorasan wheat
18%
Black gram
Fats
10%
Khorasan wheat
3%
Black gram

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.5)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.83g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.158g)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.