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Wild rice vs Black gram - In-Depth Nutrition Comparison

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Important differences between Wild rice and Black gram

  • Black gram has less Zinc, Copper, Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, Vitamin B2, Vitamin B5, and Potassium.
  • Wild rice's daily need coverage for Zinc is 47% more.
  • Wild rice has 7 times more Vitamin B6 than Black gram. Wild rice 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +12%
Contains more Potassium +84.8%
Contains more Magnesium +181%
Contains more Copper +277%
Contains more Zinc +618.1%
Contains more Phosphorus +177.6%
Contains more Calcium +152.4%
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +12%
Contains more Potassium +84.8%
Contains more Magnesium +181%
Contains more Copper +277%
Contains more Zinc +618.1%
Contains more Phosphorus +177.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 C +∞%
Contains more Vitamin A +63.2%
Contains more Vitamin B1 +30.4%
Contains more Vitamin K +42.1%
Equal in Folate - 94
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 C +∞%
Contains more Vitamin A +63.2%
Contains more Vitamin B1 +30.4%
Contains more Vitamin K +42.1%
Equal in Folate - 94

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Black gram Opinion
Calories 357kcal 105kcal Wild rice
Protein 14.73g 7.54g Wild rice
Fats 1.08g 0.55g Wild rice
Vitamin C 0mg 1mg Black gram
Net carbs 68.7g 11.94g Wild rice
Carbs 74.9g 18.34g Wild rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.96mg 1.75mg Wild rice
Calcium 21mg 53mg Black gram
Potassium 427mg 231mg Wild rice
Magnesium 177mg 63mg Wild rice
Sugar 2.5g 2.01g Black gram
Fiber 6.2g 6.4g Black gram
Copper 0.524mg 0.139mg Wild rice
Zinc 5.96mg 0.83mg Wild rice
Starch g g
Phosphorus 433mg 156mg Wild rice
Sodium 7mg 7mg
Vitamin A 19IU 31IU Black gram
Vitamin E 0.82mg 0.15mg Wild rice
Vitamin D 0µg 0µg
Vitamin B1 0.115mg 0.15mg Black gram
Vitamin B2 0.262mg 0.075mg Wild rice
Vitamin B3 6.733mg 1.5mg Wild rice
Vitamin B5 1.074mg 0.433mg Wild rice
Vitamin B6 0.391mg 0.058mg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.7µg Black gram
Folate 95µg 94µg Wild rice
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.038g Black gram
Monounsaturated Fat 0.159g 0.029g Wild rice
Polyunsaturated fat 0.676g 0.359g Wild rice
Tryptophan 0.179mg 0.078mg Wild rice
Threonine 0.469mg 0.262mg Wild rice
Isoleucine 0.618mg 0.385mg Wild rice
Leucine 1.018mg 0.625mg Wild rice
Lysine 0.629mg 0.5mg Wild rice
Methionine 0.438mg 0.11mg Wild rice
Phenylalanine 0.721mg 0.44mg Wild rice
Valine 0.858mg 0.423mg Wild rice
Histidine 0.384mg 0.211mg Wild rice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
17
Black gram
Mineral Summary Score
96
Wild rice
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
45%
Black gram
Carbohydrates
75%
Wild rice
18%
Black gram
Fats
5%
Wild rice
3%
Black gram

Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is cheaper?
Wild rice
Wild rice 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.