Flour vs. Black gram — In-Depth Nutrition Comparison
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A recap on differences between flour and black gram
- Flour has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and manganese; however, black gram is higher in fiber, magnesium, and phosphorus.
- Flour covers your daily selenium needs 57% more than black gram.
- Black gram contains 7 times less vitamin B2 than flour. Flour contains 0.494mg of vitamin B2, while black gram contains 0.075mg.
- The glycemic index of flour is higher.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Mungo beans, mature seeds, cooked, boiled, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +165.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +65.5% |
| Contains more SeleniumSelenium | +1256% |
| Contains more MagnesiumMagnesium | +186.4% |
| Contains more CalciumCalcium | +253.3% |
| Contains more PotassiumPotassium | +115.9% |
| Contains more ZincZinc | +18.6% |
| Contains more PhosphorusPhosphorus | +44.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +423.3% |
| Contains more Vitamin B2Vitamin B2 | +558.7% |
| Contains more Vitamin B3Vitamin B3 | +293.6% |
| Contains more FolateFolate | +94.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B6Vitamin B6 | +31.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more CholineCholine | +184.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
| Contains more ProteinProtein | +37% |
| Contains more FatsFats | +78.2% |
| Contains more CarbsCarbs | +316.1% |
| Contains more WaterWater | +508.3% |
| Contains more OtherOther | +130.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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 | +200% |
| Contains more Poly. FatPolyunsaturated fat | +15% |
| Contains less Sat. FatSaturated fat | -75.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 33.9µg | 2.5µg | 57% |
| Vitamin B1 | 0.785mg | 0.15mg | 53% |
| Iron | 4.64mg | 1.75mg | 36% |
| Vitamin B2 | 0.494mg | 0.075mg | 32% |
| Vitamin B3 | 5.904mg | 1.5mg | 28% |
| Folate | 183µg | 94µg | 22% |
| Carbs | 76.31g | 18.34g | 19% |
| Fiber | 2.7g | 6.4g | 15% |
| Calories | 364kcal | 105kcal | 13% |
| Manganese | 0.682mg | 0.412mg | 12% |
| Magnesium | 22mg | 63mg | 10% |
| Phosphorus | 108mg | 156mg | 7% |
| Protein | 10.33g | 7.54g | 6% |
| Potassium | 107mg | 231mg | 4% |
| Calcium | 15mg | 53mg | 4% |
| Choline | 10.4mg | 29.6mg | 3% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Saturated fat | 0.155g | 0.038g | 1% |
| Fats | 0.98g | 0.55g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin B6 | 0.044mg | 0.058mg | 1% |
| Zinc | 0.7mg | 0.83mg | 1% |
| Vitamin E | 0.06mg | 0.15mg | 1% |
| Copper | 0.144mg | 0.139mg | 1% |
| Net carbs | 73.61g | 11.94g | N/A |
| Sugar | 0.27g | 2.01g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.438mg | 0.433mg | 0% |
| Monounsaturated fat | 0.087g | 0.029g | 0% |
| Polyunsaturated fat | 0.413g | 0.359g | 0% |
| Tryptophan | 0.127mg | 0.078mg | 0% |
| Threonine | 0.281mg | 0.262mg | 0% |
| Isoleucine | 0.357mg | 0.385mg | 0% |
| Leucine | 0.71mg | 0.625mg | 0% |
| Lysine | 0.228mg | 0.5mg | 0% |
| Methionine | 0.183mg | 0.11mg | 0% |
| Phenylalanine | 0.52mg | 0.44mg | 0% |
| Valine | 0.415mg | 0.423mg | 0% |
| Histidine | 0.23mg | 0.211mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
17%
Minerals Daily Need Coverage Score
59%
35%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 5mg)
Which food is cheaper?
Flour is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 29)
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.
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.