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Wild rice vs Black gram - In-Depth Nutrition Comparison

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Differences between Wild rice and Black gram

  • Wild rice 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. Wild rice contains 6.733mg of Vitamin B3, while Black gram contains 1.447mg.

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

Infographic

Wild rice vs Black gram infographic
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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 Zinc +77.9%
Contains more Phosphorus +14.2%
Contains less Sodium -81.6%
Contains more Iron +286.2%
Contains more Calcium +557.1%
Contains more Potassium +130.2%
Contains more Magnesium +50.8%
Contains more Copper +87.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Zinc +77.9%
Contains more Phosphorus +14.2%
Contains less Sodium -81.6%
Contains more Iron +286.2%
Contains more Calcium +557.1%
Contains more Potassium +130.2%
Contains more Magnesium +50.8%
Contains more Copper +87.2%

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 B3 +365.3%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +39.1%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +137.4%
Contains more Folate +127.4%
Equal in Vitamin B2 - 0.254
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B3 +365.3%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +39.1%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +137.4%
Contains more Folate +127.4%
Equal in Vitamin B2 - 0.254

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
36
Black gram
Mineral Summary Score
96
Wild rice
149
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
151%
Black gram
Carbohydrates
75%
Wild rice
59%
Black gram
Fats
5%
Wild rice
8%
Black gram

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
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 31mg)
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 - 2.5g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.042g)
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 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.

All nutrients comparison - raw data values

Nutrient Wild rice Black gram Opinion
Calories 357 341 Wild rice
Protein 14.73 25.21 Black gram
Fats 1.08 1.64 Black gram
Vitamin C 0 0
Carbs 74.9 58.99 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 7.57 Black gram
Calcium 21 138 Black gram
Potassium 427 983 Black gram
Magnesium 177 267 Black gram
Sugar 2.5 Black gram
Fiber 6.2 18.3 Black gram
Copper 0.524 0.981 Black gram
Zinc 5.96 3.35 Wild rice
Starch
Phosphorus 433 379 Wild rice
Sodium 7 38 Wild rice
Vitamin A 19 23 Black gram
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.273 Black gram
Vitamin B2 0.262 0.254 Wild rice
Vitamin B3 6.733 1.447 Wild rice
Vitamin B5 1.074 0.906 Wild rice
Vitamin B6 0.391 0.281 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 216 Black gram
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.114 Black gram
Monounsaturated Fat 0.159 0.085 Wild rice
Polyunsaturated fat 0.676 1.071 Black gram
Tryptophan 0.179 0.263 Black gram
Threonine 0.469 0.875 Black gram
Isoleucine 0.618 1.287 Black gram
Leucine 1.018 2.089 Black gram
Lysine 0.629 1.674 Black gram
Methionine 0.438 0.367 Wild rice
Phenylalanine 0.721 1.473 Black gram
Valine 0.858 1.416 Black gram
Histidine 0.384 0.706 Black gram
Fructose

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/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.