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  6. Khorasan wheat vs. Black gram

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
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.
Khorasan wheat
Khorasan wheat
9
:
1
Black gram
Black gram
Contains more Iron +115.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +133.3%
Contains more Potassium +74.5%
Contains less Sodium -28.6%
Contains more Zinc +343.4%
Contains more Copper +264%
Contains more Manganese +563.8%
Contains more Selenium +3160%
Contains more Calcium +140.9%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +115.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +133.3%
Contains more Potassium +74.5%
Contains less Sodium -28.6%
Contains more Zinc +343.4%
Contains more Copper +264%
Contains more Manganese +563.8%
Contains more Selenium +3160%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Khorasan wheat
Khorasan wheat
6
:
6
Black gram
Black gram
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 A +210%
Contains more Vitamin C +∞%
Contains more Vitamin K +50%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 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 A +210%
Contains more Vitamin C +∞%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Black gram
Black gram
Contains more Protein +92.8%
Contains more Fats +287.3%
Contains more Carbs +284.8%
Contains more Other +58.5%
Contains more Water +555%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +92.8%
Contains more Fats +287.3%
Contains more Carbs +284.8%
Contains more Other +58.5%
Contains more Water +555%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +634.5%
Contains more Polyunsaturated fat +73%
Contains less Saturated Fat -80.6%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 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 +634.5%
Contains more Polyunsaturated fat +73%
Contains less Saturated Fat -80.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 59.48g 11.94g Khorasan wheat
Protein 14.54g 7.54g Khorasan wheat
Fats 2.13g 0.55g Khorasan wheat
Carbs 70.58g 18.34g Khorasan wheat
Calories 337kcal 105kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 2.01g Black gram
Fiber 11.1g 6.4g Khorasan wheat
Calcium 22mg 53mg Black gram
Iron 3.77mg 1.75mg Khorasan wheat
Magnesium 130mg 63mg Khorasan wheat
Phosphorus 364mg 156mg Khorasan wheat
Potassium 403mg 231mg Khorasan wheat
Sodium 5mg 7mg Khorasan wheat
Zinc 3.68mg 0.83mg Khorasan wheat
Copper 0.506mg 0.139mg Khorasan wheat
Manganese 2.735mg 0.412mg Khorasan wheat
Selenium 81.5µg 2.5µg Khorasan wheat
Vitamin A 10IU 31IU Black gram
Vitamin A RAE 1µg 2µg Black gram
Vitamin E 0.61mg 0.15mg Khorasan wheat
Vitamin C 0mg 1mg 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
Folate 94µg Black gram
Vitamin K 1.8µg 2.7µg Black gram
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
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
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

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

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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
36%
Khorasan wheat
17%
Black gram
Minerals Daily Need Coverage Score
150%
Khorasan wheat
35%
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

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. 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.