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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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Differences between wild rice raw and black gram

  • Wild rice raw has more vitamin B3 and zinc, while black gram has more iron, copper, fiber, folate, magnesium, potassium, vitamin B1, and calcium.
  • Black gram's daily need coverage for iron is 70% higher.
  • Black gram contains 5 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while black gram contains 1.447mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +50.8%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +130.2%
Contains more IronIron +286.2%
Contains more CopperCopper +87.2%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +192.9%

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.
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +365.3%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +137.4%
Contains more FolateFolate +127.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Black gram DV% diff.
Iron 1.96mg 7.57mg 70%
Copper 0.524mg 0.981mg 51%
Fiber 6.2g 18.3g 48%
Vitamin B3 6.733mg 1.447mg 33%
Folate 95µg 216µg 30%
Zinc 5.96mg 3.35mg 24%
Protein 14.73g 25.21g 21%
Magnesium 177mg 267mg 21%
Potassium 427mg 983mg 16%
Vitamin B1 0.115mg 0.273mg 13%
Calcium 21mg 138mg 12%
Selenium 2.8µg 8.2µg 10%
Manganese 1.329mg 1.527mg 9%
Phosphorus 433mg 379mg 8%
Vitamin B6 0.391mg 0.281mg 8%
Choline 35mg 6%
Carbs 74.9g 58.99g 5%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 1.071g 3%
Vitamin B5 1.074mg 0.906mg 3%
Vitamin K 1.9µg 2%
Calories 357kcal 341kcal 1%
Vitamin B2 0.262mg 0.254mg 1%
Sodium 7mg 38mg 1%
Fats 1.08g 1.64g 1%
Net carbs 68.7g 40.69g N/A
Sugar 2.5g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.156g 0.114g 0%
Monounsaturated fat 0.159g 0.085g 0%
Tryptophan 0.179mg 0.263mg 0%
Threonine 0.469mg 0.875mg 0%
Isoleucine 0.618mg 1.287mg 0%
Leucine 1.018mg 2.089mg 0%
Lysine 0.629mg 1.674mg 0%
Methionine 0.438mg 0.367mg 0%
Phenylalanine 0.721mg 1.473mg 0%
Valine 0.858mg 1.416mg 0%
Histidine 0.384mg 0.706mg 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
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 +27%
Contains more ProteinProtein +71.1%
Contains more FatsFats +51.9%
Contains more WaterWater +39.2%
Contains more OtherOther +119.6%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +87.1%
Contains less Sat. FatSaturated fat -26.9%
Contains more Poly. FatPolyunsaturated fat +58.4%

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/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.