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Wheat vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Black gram

  • Wheat has more Selenium, Manganese, Zinc, Copper, and Vitamin B3, however, Black gram is higher in Folate, and Fiber.
  • Wheat covers your daily need of Selenium 53% more than Black gram.
  • Wheat has 3 times more Manganese than Black gram. While Wheat has 1.03mg of Manganese, Black gram has only 0.412mg.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Mungo beans, mature seeds, cooked, boiled, without salt.

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.
Contains more Zinc +121.7%
Contains more Copper +48.9%
Contains more Manganese +150%
Contains more Selenium +1176%
Contains more Calcium +488.9%
Contains more Magnesium +31.3%
Contains more Potassium +40.9%
Contains less Sodium -12.5%
Equal in Iron - 1.75
Equal in Phosphorus - 156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Zinc +121.7%
Contains more Copper +48.9%
Contains more Manganese +150%
Contains more Selenium +1176%
Contains more Calcium +488.9%
Contains more Magnesium +31.3%
Contains more Potassium +40.9%
Contains less Sodium -12.5%
Equal in Iron - 1.75
Equal in Phosphorus - 156

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
3
:
Contains more Vitamin E +60%
Contains more Vitamin B3 +53.7%
Contains more Vitamin B6 +20.7%
Contains more Vitamin A +675%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +150%
Contains more Folate +754.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +60%
Contains more Vitamin B3 +53.7%
Contains more Vitamin B6 +20.7%
Contains more Vitamin A +675%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +150%
Contains more Folate +754.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50.9%
Contains more Carbs +50.5%
Contains more Protein +32%
Contains more Water +11.2%
Contains more Other +55.9%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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 Fats +50.9%
Contains more Carbs +50.5%
Contains more Protein +32%
Contains more Water +11.2%
Contains more Other +55.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +189.7%
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +47.7%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +189.7%
Contains less Saturated Fat -50.6%
Contains more Polyunsaturated fat +47.7%

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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Black gram Opinion
Net carbs 23.3g 11.94g Wheat
Protein 5.71g 7.54g Black gram
Fats 0.83g 0.55g Wheat
Carbs 27.6g 18.34g Wheat
Calories 132kcal 105kcal Wheat
Sugar 3.07g 2.01g Black gram
Fiber 4.3g 6.4g Black gram
Calcium 9mg 53mg Black gram
Iron 1.76mg 1.75mg Wheat
Magnesium 48mg 63mg Black gram
Phosphorus 147mg 156mg Black gram
Potassium 164mg 231mg Black gram
Sodium 8mg 7mg Black gram
Zinc 1.84mg 0.83mg Wheat
Copper 0.207mg 0.139mg Wheat
Manganese 1.03mg 0.412mg Wheat
Selenium 31.9µg 2.5µg Wheat
Vitamin A 4IU 31IU Black gram
Vitamin A RAE 2µg Black gram
Vitamin E 0.24mg 0.15mg Wheat
Vitamin C 1mg Black gram
Vitamin B1 0.095mg 0.15mg Black gram
Vitamin B2 0.03mg 0.075mg Black gram
Vitamin B3 2.305mg 1.5mg Wheat
Vitamin B5 0.433mg Black gram
Vitamin B6 0.07mg 0.058mg Wheat
Folate 11µg 94µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.051mg 0.078mg Black gram
Threonine 0.172mg 0.262mg Black gram
Isoleucine 0.22mg 0.385mg Black gram
Leucine 0.432mg 0.625mg Black gram
Lysine 0.161mg 0.5mg Black gram
Methionine 0.097mg 0.11mg Black gram
Phenylalanine 0.3mg 0.44mg Black gram
Valine 0.267mg 0.423mg Black gram
Histidine 0.147mg 0.211mg Black gram
Trans Fat 0.002g 0g Black gram
Saturated Fat 0.077g 0.038g Black gram
Monounsaturated Fat 0.084g 0.029g Wheat
Polyunsaturated fat 0.243g 0.359g 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

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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
9%
Wheat
17%
Black gram
Minerals Daily Need Coverage Score
61%
Wheat
35%
Black gram

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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.

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/169744/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.