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Flour vs. Black gram — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 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%
~equal in Copper ~0.139mg

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.
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.433mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Black gram 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +200%
Contains more Poly. FatPolyunsaturated fat +15%
Contains less Sat. FatSaturated fat -75.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.