Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Black gram

Wild rice raw vs. Black gram — In-Depth Nutrition Comparison

Compare

Important differences between wild rice raw and black gram

  • Black gram has less zinc, copper, manganese, phosphorus, vitamin B3, magnesium, vitamin B6, vitamin B2, vitamin B5, and potassium.
  • Wild rice raw's daily need coverage for zinc is 47% more.
  • Wild rice raw has 7 times more vitamin B6 than black gram. Wild rice raw has 0.391mg of vitamin B6, while black gram has 0.058mg.
  • Wild rice raw has a higher glycemic index than black gram.

The food varieties used in the comparison are Wild rice, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +181%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +12%
Contains more CopperCopper +277%
Contains more ZincZinc +618.1%
Contains more PhosphorusPhosphorus +177.6%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +12%
Contains more CalciumCalcium +152.4%
~equal in Sodium ~7mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +446.7%
Contains more Vitamin B2Vitamin B2 +249.3%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B6Vitamin B6 +574.1%
Contains more CholineCholine +18.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin KVitamin K +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~94µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Black gram DV% diff.
Zinc 5.96mg 0.83mg 47%
Copper 0.524mg 0.139mg 43%
Manganese 1.329mg 0.412mg 40%
Phosphorus 433mg 156mg 40%
Vitamin B3 6.733mg 1.5mg 33%
Magnesium 177mg 63mg 27%
Vitamin B6 0.391mg 0.058mg 26%
Carbs 74.9g 18.34g 19%
Vitamin B2 0.262mg 0.075mg 14%
Protein 14.73g 7.54g 14%
Calories 357kcal 105kcal 13%
Vitamin B5 1.074mg 0.433mg 13%
Potassium 427mg 231mg 6%
Vitamin E 0.82mg 0.15mg 4%
Vitamin B1 0.115mg 0.15mg 3%
Calcium 21mg 53mg 3%
Iron 1.96mg 1.75mg 3%
Polyunsaturated fat 0.676g 0.359g 2%
Choline 35mg 29.6mg 1%
Saturated fat 0.156g 0.038g 1%
Fiber 6.2g 6.4g 1%
Selenium 2.8µg 2.5µg 1%
Vitamin C 0mg 1mg 1%
Fats 1.08g 0.55g 1%
Vitamin K 1.9µg 2.7µg 1%
Net carbs 68.7g 11.94g N/A
Sugar 2.5g 2.01g N/A
Sodium 7mg 7mg 0%
Vitamin A 1µg 2µg 0%
Folate 95µg 94µg 0%
Monounsaturated fat 0.159g 0.029g 0%
Tryptophan 0.179mg 0.078mg 0%
Threonine 0.469mg 0.262mg 0%
Isoleucine 0.618mg 0.385mg 0%
Leucine 1.018mg 0.625mg 0%
Lysine 0.629mg 0.5mg 0%
Methionine 0.438mg 0.11mg 0%
Phenylalanine 0.721mg 0.44mg 0%
Valine 0.858mg 0.423mg 0%
Histidine 0.384mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +95.4%
Contains more FatsFats +96.4%
Contains more CarbsCarbs +308.4%
Contains more OtherOther +44.3%
Contains more WaterWater +834.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +448.3%
Contains more Poly. FatPolyunsaturated fat +88.3%
Contains less Sat. FatSaturated fat -75.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.