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  6. White bread vs. Black gram

White bread vs. Black gram — In-Depth Nutrition Comparison

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Important differences between white bread and black gram

  • White bread has more selenium; however, black gram has more copper, fiber, magnesium, iron, manganese, phosphorus, folate, potassium, and zinc.
  • Black gram's daily need coverage for copper is 98% more.
  • White bread has 3 times more selenium than black gram. White bread has 22µg of selenium, while black gram has 8.2µg.
  • White bread has a higher glycemic index than black gram.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Mungo beans, mature seeds, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 more SeleniumSelenium +168.3%
Contains more MagnesiumMagnesium +1060.9%
Contains more PotassiumPotassium +680.2%
Contains more IronIron +109.7%
Contains more CopperCopper +871.3%
Contains more ZincZinc +352.7%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +184.9%
~equal in Calcium ~138mg

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +95.2%
Contains more Vitamin B3Vitamin B3 +230.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +69%
Contains more Vitamin B6Vitamin B6 +223%
Contains more FolateFolate +94.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Black gram DV% diff.
Copper 0.101mg 0.981mg 98%
Fiber 2.7g 18.3g 62%
Magnesium 23mg 267mg 58%
Iron 3.61mg 7.57mg 50%
Manganese 0.536mg 1.527mg 43%
Phosphorus 98mg 379mg 40%
Protein 8.85g 25.21g 33%
Folate 111µg 216µg 26%
Selenium 22µg 8.2µg 25%
Potassium 126mg 983mg 25%
Zinc 0.74mg 3.35mg 24%
Vitamin B1 0.533mg 0.273mg 22%
Vitamin B3 4.78mg 1.447mg 21%
Sodium 490mg 38mg 20%
Vitamin B6 0.087mg 0.281mg 15%
Starch 37.17g 15%
Vitamin B5 0.536mg 0.906mg 7%
Polyunsaturated fat 1.602g 1.071g 4%
Calories 266kcal 341kcal 4%
Fructose 2.43g 3%
Carbs 49.42g 58.99g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0.114g 3%
Fats 3.33g 1.64g 3%
Vitamin E 0.22mg 1%
Vitamin B2 0.243mg 0.254mg 1%
Calcium 144mg 138mg 1%
Monounsaturated fat 0.599g 0.085g 1%
Net carbs 46.72g 40.69g N/A
Sugar 5.67g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 FatsFats +103%
Contains more WaterWater +237.2%
Contains more ProteinProtein +184.9%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +69.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 more Mono. FatMonounsaturated fat +604.7%
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -83.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.