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Wheat vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Wheat and Black gram

  • The amount of Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B6, Vitamin B1, Iron, and Magnesium in Wheat is higher than in Black gram.
  • Wheat covers your daily Selenium needs 158% more than Black gram.
  • Black gram has 7 times less Manganese than Wheat. Wheat has 3.012mg of Manganese, while Black gram has 0.412mg.

Specific food types used in this comparison are Wheat, durum and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

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 +101.1%
Contains more Potassium +86.6%
Contains more Magnesium +128.6%
Contains more Copper +297.8%
Contains more Zinc +401.2%
Contains more Phosphorus +225.6%
Contains less Sodium -71.4%
Contains more Calcium +55.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +101.1%
Contains more Potassium +86.6%
Contains more Magnesium +128.6%
Contains more Copper +297.8%
Contains more Zinc +401.2%
Contains more Phosphorus +225.6%
Contains less Sodium -71.4%
Contains more Calcium +55.9%

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
Wheat
5
:
Contains more Vitamin B1 +179.3%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +349.2%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +622.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +118.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 B1 +179.3%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +349.2%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +622.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +118.6%

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
37
Wheat
17
Black gram
Mineral Summary Score
100
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
82%
Wheat
45%
Black gram
Carbohydrates
71%
Wheat
18%
Black gram
Fats
11%
Wheat
3%
Black gram

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
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.

All nutrients comparison - raw data values

Nutrient Wheat Black gram Opinion
Calories 339 105 Wheat
Protein 13.68 7.54 Wheat
Fats 2.47 0.55 Wheat
Vitamin C 0 1 Black gram
Carbs 71.13 18.34 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.75 Wheat
Calcium 34 53 Black gram
Potassium 431 231 Wheat
Magnesium 144 63 Wheat
Sugar 2.01 Wheat
Fiber 6.4 Black gram
Copper 0.553 0.139 Wheat
Zinc 4.16 0.83 Wheat
Starch
Phosphorus 508 156 Wheat
Sodium 2 7 Wheat
Vitamin A 0 31 Black gram
Vitamin E 0.15 Black gram
Vitamin D 0 0
Vitamin B1 0.419 0.15 Wheat
Vitamin B2 0.121 0.075 Wheat
Vitamin B3 6.738 1.5 Wheat
Vitamin B5 0.935 0.433 Wheat
Vitamin B6 0.419 0.058 Wheat
Vitamin B12 0 0
Vitamin K 2.7 Black gram
Folate 43 94 Black gram
Trans Fat 0 Wheat
Saturated Fat 0.454 0.038 Black gram
Monounsaturated Fat 0.344 0.029 Wheat
Polyunsaturated fat 0.978 0.359 Wheat
Tryptophan 0.176 0.078 Wheat
Threonine 0.366 0.262 Wheat
Isoleucine 0.533 0.385 Wheat
Leucine 0.934 0.625 Wheat
Lysine 0.303 0.5 Black gram
Methionine 0.221 0.11 Wheat
Phenylalanine 0.681 0.44 Wheat
Valine 0.594 0.423 Wheat
Histidine 0.322 0.211 Wheat
Fructose

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. 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/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.