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  6. Flour vs. Black gram

Flour vs. Black gram — In-Depth Nutrition Comparison

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The main differences between flour and black gram

  • Flour has more selenium, vitamin B1, and vitamin B3; however, black gram has more copper, fiber, magnesium, phosphorus, manganese, iron, and potassium.
  • Daily need coverage for copper for black gram is 93% higher.
  • Black gram has 4 times less selenium than flour. Flour has 33.9µg of selenium, while black gram has 8.2µg.
  • Flour has a higher glycemic index than black gram.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Mungo beans, mature seeds, raw.

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
2
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +313.4%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +818.7%
Contains more IronIron +63.1%
Contains more CopperCopper +581.3%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +250.9%
Contains more ManganeseManganese +123.9%

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
6
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +308%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin B6Vitamin B6 +538.6%
Contains more FolateFolate +18%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Black gram DV% diff.
Copper 0.144mg 0.981mg 93%
Fiber 2.7g 18.3g 62%
Magnesium 22mg 267mg 58%
Selenium 33.9µg 8.2µg 47%
Vitamin B1 0.785mg 0.273mg 43%
Phosphorus 108mg 379mg 39%
Iron 4.64mg 7.57mg 37%
Manganese 0.682mg 1.527mg 37%
Protein 10.33g 25.21g 30%
Vitamin B3 5.904mg 1.447mg 28%
Potassium 107mg 983mg 26%
Zinc 0.7mg 3.35mg 24%
Vitamin B6 0.044mg 0.281mg 18%
Vitamin B2 0.494mg 0.254mg 18%
Calcium 15mg 138mg 12%
Vitamin B5 0.438mg 0.906mg 9%
Folate 183µg 216µg 8%
Carbs 76.31g 58.99g 6%
Polyunsaturated fat 0.413g 1.071g 4%
Choline 10.4mg 2%
Sodium 2mg 38mg 2%
Calories 364kcal 341kcal 1%
Fats 0.98g 1.64g 1%
Net carbs 73.61g 40.69g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.114g 0%
Monounsaturated fat 0.087g 0.085g 0%
Tryptophan 0.127mg 0.263mg 0%
Threonine 0.281mg 0.875mg 0%
Isoleucine 0.357mg 1.287mg 0%
Leucine 0.71mg 2.089mg 0%
Lysine 0.228mg 1.674mg 0%
Methionine 0.183mg 0.367mg 0%
Phenylalanine 0.52mg 1.473mg 0%
Valine 0.415mg 1.416mg 0%
Histidine 0.23mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more CarbsCarbs +29.4%
Contains more ProteinProtein +144%
Contains more FatsFats +67.3%
Contains more OtherOther +630.4%
~equal in Water ~10.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -26.5%
Contains more Poly. FatPolyunsaturated fat +159.3%
~equal in Monounsaturated fat ~0.085g

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/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.