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  6. Wild rice raw vs. Black gram

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

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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.

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.
Wild rice raw
Wild rice raw
8
:
1
Black gram
Black gram
Contains more Iron +12%
Contains more Magnesium +181%
Contains more Phosphorus +177.6%
Contains more Potassium +84.8%
Contains more Zinc +618.1%
Contains more Copper +277%
Contains more Manganese +222.6%
Contains more Selenium +12%
Contains more Calcium +152.4%
Equal in Sodium - 7
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +12%
Contains more Magnesium +181%
Contains more Phosphorus +177.6%
Contains more Potassium +84.8%
Contains more Zinc +618.1%
Contains more Copper +277%
Contains more Manganese +222.6%
Contains more Selenium +12%
Contains more Calcium +152.4%
Equal in Sodium - 7

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.
Wild rice raw
Wild rice raw
6
:
4
Black gram
Black gram
Contains more Vitamin E +446.7%
Contains more Vitamin B2 +249.3%
Contains more Vitamin B3 +348.9%
Contains more Vitamin B5 +148%
Contains more Vitamin B6 +574.1%
Contains more Vitamin A +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin K +42.1%
Equal in Folate - 94
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin E +446.7%
Contains more Vitamin B2 +249.3%
Contains more Vitamin B3 +348.9%
Contains more Vitamin B5 +148%
Contains more Vitamin B6 +574.1%
Contains more Vitamin A +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin K +42.1%
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Black gram
Black gram
Contains more Protein +95.4%
Contains more Fats +96.4%
Contains more Carbs +308.4%
Contains more Other +44.3%
Contains more Water +834.4%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Black gram
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 Protein +95.4%
Contains more Fats +96.4%
Contains more Carbs +308.4%
Contains more Other +44.3%
Contains more Water +834.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +448.3%
Contains more Polyunsaturated fat +88.3%
Contains less Saturated Fat -75.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +448.3%
Contains more Polyunsaturated fat +88.3%
Contains less Saturated Fat -75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Black gram
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Black gram Opinion
Net carbs 68.7g 11.94g Wild rice raw
Protein 14.73g 7.54g Wild rice raw
Fats 1.08g 0.55g Wild rice raw
Carbs 74.9g 18.34g Wild rice raw
Calories 357kcal 105kcal Wild rice raw
Sugar 2.5g 2.01g Black gram
Fiber 6.2g 6.4g Black gram
Calcium 21mg 53mg Black gram
Iron 1.96mg 1.75mg Wild rice raw
Magnesium 177mg 63mg Wild rice raw
Phosphorus 433mg 156mg Wild rice raw
Potassium 427mg 231mg Wild rice raw
Sodium 7mg 7mg
Zinc 5.96mg 0.83mg Wild rice raw
Copper 0.524mg 0.139mg Wild rice raw
Manganese 1.329mg 0.412mg Wild rice raw
Selenium 2.8µg 2.5µg Wild rice raw
Vitamin A 19IU 31IU Black gram
Vitamin A RAE 1µg 2µg Black gram
Vitamin E 0.82mg 0.15mg Wild rice raw
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.115mg 0.15mg Black gram
Vitamin B2 0.262mg 0.075mg Wild rice raw
Vitamin B3 6.733mg 1.5mg Wild rice raw
Vitamin B5 1.074mg 0.433mg Wild rice raw
Vitamin B6 0.391mg 0.058mg Wild rice raw
Folate 95µg 94µg Wild rice raw
Vitamin K 1.9µg 2.7µg Black gram
Tryptophan 0.179mg 0.078mg Wild rice raw
Threonine 0.469mg 0.262mg Wild rice raw
Isoleucine 0.618mg 0.385mg Wild rice raw
Leucine 1.018mg 0.625mg Wild rice raw
Lysine 0.629mg 0.5mg Wild rice raw
Methionine 0.438mg 0.11mg Wild rice raw
Phenylalanine 0.721mg 0.44mg Wild rice raw
Valine 0.858mg 0.423mg Wild rice raw
Histidine 0.384mg 0.211mg Wild rice raw
Saturated Fat 0.156g 0.038g Black gram
Monounsaturated Fat 0.159g 0.029g Wild rice raw
Polyunsaturated fat 0.676g 0.359g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
17%
Black gram
Minerals Daily Need Coverage Score
96%
Wild rice raw
35%
Black gram

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.