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Wheat vs Black gram - In-Depth Nutrition Comparison

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How are Wheat and Black gram different?

  • Wheat is higher in Selenium, Manganese, Vitamin B3, Phosphorus, and Vitamin B1, however Black gram is richer in Iron, Copper, Folate, Magnesium, and Potassium.
  • Daily need coverage for Selenium from Wheat is 148% higher.
  • Wheat contains 5 times more Vitamin B3 than Black gram. While Wheat contains 6.738mg of Vitamin B3, Black gram contains only 1.447mg.

Wheat, durum and Mungo beans, mature seeds, raw are the varieties used in this article.

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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 Zinc +24.2%
Contains more Phosphorus +34%
Contains less Sodium -94.7%
Contains more Iron +115.1%
Contains more Calcium +305.9%
Contains more Potassium +128.1%
Contains more Magnesium +85.4%
Contains more Copper +77.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Zinc +24.2%
Contains more Phosphorus +34%
Contains less Sodium -94.7%
Contains more Iron +115.1%
Contains more Calcium +305.9%
Contains more Potassium +128.1%
Contains more Magnesium +85.4%
Contains more Copper +77.4%

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
4
:
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Equal in Vitamin B5 - 0.906
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +53.5%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +109.9%
Contains more Folate +402.3%
Equal in Vitamin B5 - 0.906

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
36
Black gram
Mineral Summary Score
100
Wheat
149
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
151%
Black gram
Carbohydrates
71%
Wheat
59%
Black gram
Fats
11%
Wheat
8%
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 Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar 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 contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 36mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 7)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 339 341 Black gram
Protein 13.68 25.21 Black gram
Fats 2.47 1.64 Wheat
Vitamin C 0 0
Carbs 71.13 58.99 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 7.57 Black gram
Calcium 34 138 Black gram
Potassium 431 983 Black gram
Magnesium 144 267 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.553 0.981 Black gram
Zinc 4.16 3.35 Wheat
Starch
Phosphorus 508 379 Wheat
Sodium 2 38 Wheat
Vitamin A 0 23 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.273 Wheat
Vitamin B2 0.121 0.254 Black gram
Vitamin B3 6.738 1.447 Wheat
Vitamin B5 0.935 0.906 Wheat
Vitamin B6 0.419 0.281 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 216 Black gram
Trans Fat 0 Wheat
Saturated Fat 0.454 0.114 Black gram
Monounsaturated Fat 0.344 0.085 Wheat
Polyunsaturated fat 0.978 1.071 Black gram
Tryptophan 0.176 0.263 Black gram
Threonine 0.366 0.875 Black gram
Isoleucine 0.533 1.287 Black gram
Leucine 0.934 2.089 Black gram
Lysine 0.303 1.674 Black gram
Methionine 0.221 0.367 Black gram
Phenylalanine 0.681 1.473 Black gram
Valine 0.594 1.416 Black gram
Histidine 0.322 0.706 Black gram
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/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.