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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 for 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.
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more CopperCopper +48.9%
Contains more ZincZinc +121.7%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +1176%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +488.9%
Contains more PotassiumPotassium +40.9%
Contains less SodiumSodium -12.5%
~equal in Iron ~1.75mg
~equal in Phosphorus ~156mg

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
Wheat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B6Vitamin B6 +20.7%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more FolateFolate +754.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Black gram DV% diff.
Selenium 31.9µg 2.5µg 53%
Manganese 1.03mg 0.412mg 27%
Folate 11µg 94µg 21%
Vitamin B5 0.433mg 9%
Zinc 1.84mg 0.83mg 9%
Copper 0.207mg 0.139mg 8%
Fiber 4.3g 6.4g 8%
Vitamin B3 2.305mg 1.5mg 5%
Vitamin B1 0.095mg 0.15mg 5%
Choline 29.6mg 5%
Calcium 9mg 53mg 4%
Magnesium 48mg 63mg 4%
Protein 5.71g 7.54g 4%
Carbs 27.6g 18.34g 3%
Vitamin B2 0.03mg 0.075mg 3%
Potassium 164mg 231mg 2%
Vitamin K 2.7µg 2%
Vitamin B6 0.07mg 0.058mg 1%
Polyunsaturated fat 0.243g 0.359g 1%
Calories 132kcal 105kcal 1%
Vitamin E 0.24mg 0.15mg 1%
Phosphorus 147mg 156mg 1%
Vitamin C 1mg 1%
Fats 0.83g 0.55g 0%
Net carbs 23.3g 11.94g N/A
Iron 1.76mg 1.75mg 0%
Sugar 3.07g 2.01g N/A
Sodium 8mg 7mg 0%
Vitamin A 2µg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.038g 0%
Monounsaturated fat 0.084g 0.029g 0%
Tryptophan 0.051mg 0.078mg 0%
Threonine 0.172mg 0.262mg 0%
Isoleucine 0.22mg 0.385mg 0%
Leucine 0.432mg 0.625mg 0%
Lysine 0.161mg 0.5mg 0%
Methionine 0.097mg 0.11mg 0%
Phenylalanine 0.3mg 0.44mg 0%
Valine 0.267mg 0.423mg 0%
Histidine 0.147mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
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 FatsFats +50.9%
Contains more CarbsCarbs +50.5%
Contains more ProteinProtein +32%
Contains more WaterWater +11.2%
Contains more OtherOther +55.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +189.7%
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +47.7%

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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.