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  6. Wild rice vs. Black gram

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

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Summary of differences between wild rice and black gram

  • Wild rice has more vitamin B6; however, black gram is higher in fiber, folate, iron, phosphorus, vitamin B1, magnesium, manganese, vitamin B5, and calcium.
  • Black gram covers your daily need for fiber, 18% more than wild rice.
  • Wild rice has 2 times more vitamin B6 than black gram. While wild rice has 0.135mg of vitamin B6, black gram has only 0.058mg.
  • The glycemic index of wild rice is higher.

These are the specific foods used in this comparison Wild rice, cooked 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" 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +61.4%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +191.7%
Contains more CopperCopper +14.9%
Contains more PhosphorusPhosphorus +90.2%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +212.5%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 +60%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +181.2%
Contains more Vitamin KVitamin K +440%
Contains more FolateFolate +261.5%
Contains more CholineCholine +190.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 CarbsCarbs +16.4%
Contains more ProteinProtein +89%
Contains more FatsFats +61.8%
Contains more OtherOther +165%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 +72.4%
Contains less Sat. FatSaturated fat -22.4%
Contains more Poly. FatPolyunsaturated fat +68.5%

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 Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Black gram DV% diff.
Fiber 1.8g 6.4g 18%
Folate 26µg 94µg 17%
Iron 0.6mg 1.75mg 14%
Phosphorus 82mg 156mg 11%
Vitamin B1 0.052mg 0.15mg 8%
Protein 3.99g 7.54g 7%
Magnesium 32mg 63mg 7%
Vitamin B5 0.154mg 0.433mg 6%
Vitamin B6 0.135mg 0.058mg 6%
Manganese 0.282mg 0.412mg 6%
Calcium 3mg 53mg 5%
Zinc 1.34mg 0.83mg 5%
Potassium 101mg 231mg 4%
Choline 10.2mg 29.6mg 4%
Selenium 0.8µg 2.5µg 3%
Copper 0.121mg 0.139mg 2%
Vitamin K 0.5µg 2.7µg 2%
Carbs 21.34g 18.34g 1%
Vitamin B2 0.087mg 0.075mg 1%
Polyunsaturated fat 0.213g 0.359g 1%
Vitamin E 0.24mg 0.15mg 1%
Vitamin C 0mg 1mg 1%
Vitamin B3 1.287mg 1.5mg 1%
Calories 101kcal 105kcal 0%
Fats 0.34g 0.55g 0%
Net carbs 19.54g 11.94g N/A
Sugar 0.73g 2.01g N/A
Sodium 3mg 7mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.049g 0.038g 0%
Monounsaturated fat 0.05g 0.029g 0%
Tryptophan 0.049mg 0.078mg 0%
Threonine 0.127mg 0.262mg 0%
Isoleucine 0.167mg 0.385mg 0%
Leucine 0.276mg 0.625mg 0%
Lysine 0.17mg 0.5mg 0%
Methionine 0.119mg 0.11mg 0%
Phenylalanine 0.195mg 0.44mg 0%
Valine 0.232mg 0.423mg 0%
Histidine 0.104mg 0.211mg 0%
Fructose 0.2g 0%

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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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
10%
Wild rice
17%
Black gram
Minerals Daily Need Coverage Score
21%
Wild rice
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.