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  6. Khorasan wheat vs. Black gram

Khorasan wheat vs. Black gram — In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Black gram

  • Khorasan wheat has more Selenium, Manganese, Vitamin B3, and Vitamin B1, while Black gram has more Copper, Iron, Magnesium, Fiber, Potassium, and Calcium.
  • Khorasan wheat's daily need coverage for Selenium is 133% higher.
  • Black gram contains 4 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Black gram contains 1.447mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Mungo beans, mature seeds, raw.

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
4
:
6
Black gram
Black gram
Contains less Sodium -86.8%
Contains more Manganese +79.1%
Contains more Selenium +893.9%
Contains more Calcium +527.3%
Contains more Iron +100.8%
Contains more Magnesium +105.4%
Contains more Potassium +143.9%
Contains more Copper +93.9%
Equal in Phosphorus - 379
Equal in Zinc - 3.35
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 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -86.8%
Contains more Manganese +79.1%
Contains more Selenium +893.9%
Contains more Calcium +527.3%
Contains more Iron +100.8%
Contains more Magnesium +105.4%
Contains more Potassium +143.9%
Contains more Copper +93.9%
Equal in Phosphorus - 379
Equal in Zinc - 3.35

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
5
:
6
Black gram
Black gram
Contains more Vitamin B1 +107.3%
Contains more Vitamin B3 +340.6%
Contains more Vitamin A +130%
Contains more Vitamin B2 +38%
Equal in Vitamin B5 - 0.906
Equal in Vitamin B6 - 0.281
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B1 +107.3%
Contains more Vitamin B3 +340.6%
Contains more Vitamin A +130%
Contains more Vitamin B2 +38%
Equal in Vitamin B5 - 0.906
Equal in Vitamin B6 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
3
:
2
Black gram
Black gram
Contains more Fats +29.9%
Contains more Carbs +19.6%
Contains more Protein +73.4%
Contains more Other +100%
Equal in Water - 10.8
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
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 +29.9%
Contains more Carbs +19.6%
Contains more Protein +73.4%
Contains more Other +100%
Equal in Water - 10.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +150.6%
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +72.5%
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: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +150.6%
Contains less Saturated Fat -41.8%
Contains more Polyunsaturated fat +72.5%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals 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 40.69g Khorasan wheat
Protein 14.54g 25.21g Black gram
Fats 2.13g 1.64g Khorasan wheat
Carbs 70.58g 58.99g Khorasan wheat
Calories 337kcal 341kcal Black gram
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Black gram
Fiber 11.1g 18.3g Black gram
Calcium 22mg 138mg Black gram
Iron 3.77mg 7.57mg Black gram
Magnesium 130mg 267mg Black gram
Phosphorus 364mg 379mg Black gram
Potassium 403mg 983mg Black gram
Sodium 5mg 38mg Khorasan wheat
Zinc 3.68mg 3.35mg Khorasan wheat
Copper 0.506mg 0.981mg Black gram
Manganese 2.735mg 1.527mg Khorasan wheat
Selenium 81.5µg 8.2µg Khorasan wheat
Vitamin A 10IU 23IU Black gram
Vitamin A RAE 1µg 1µg
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.566mg 0.273mg Khorasan wheat
Vitamin B2 0.184mg 0.254mg Black gram
Vitamin B3 6.375mg 1.447mg Khorasan wheat
Vitamin B5 0.949mg 0.906mg Khorasan wheat
Vitamin B6 0.259mg 0.281mg Black gram
Folate 216µg Black gram
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.13mg 0.263mg Black gram
Threonine 0.442mg 0.875mg Black gram
Isoleucine 0.566mg 1.287mg Black gram
Leucine 1.112mg 2.089mg Black gram
Lysine 0.416mg 1.674mg Black gram
Methionine 0.251mg 0.367mg Black gram
Phenylalanine 0.772mg 1.473mg Black gram
Valine 0.687mg 1.416mg Black gram
Histidine 0.379mg 0.706mg Black gram
Trans Fat 0.005g 0g Black gram
Saturated Fat 0.196g 0.114g Black gram
Monounsaturated Fat 0.213g 0.085g Khorasan wheat
Polyunsaturated fat 0.621g 1.071g Black gram
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

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
36%
Black gram
Minerals Daily Need Coverage Score
150%
Khorasan wheat
143%
Black gram

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 33mg)
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 lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.082g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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/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.