Black gram vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between black gram and semolina

Black gram has more folate, fiber, iron, and magnesium; however, semolina is richer in selenium, vitamin B6, manganese, vitamin B3, carbs, and copper.
Semolina covers your daily selenium needs 32% more than black gram.
Semolina has 12 times less folate than black gram. Black gram has 94µg of folate, while semolina has 8µg.
Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black gram

Semolina

Contains more MagnesiumMagnesium	+133.3%
Contains more PotassiumPotassium	+32.8%
Contains more IronIron	+136.5%

Contains more CalciumCalcium	+34%
Contains more CopperCopper	+104.3%
Contains more ZincZinc	+22.9%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+151.2%
Contains more SeleniumSelenium	+696%

~equal in Phosphorus ~153mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black gram

Semolina

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+400%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin KVitamin K	+2600%
Contains more FolateFolate	+1075%

Contains more Vitamin B1Vitamin B1	+49.3%
Contains more Vitamin B3Vitamin B3	+236.5%
Contains more Vitamin B5Vitamin B5	+55.2%
Contains more Vitamin B6Vitamin B6	+679.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.5µg	19.9µg	32%
Vitamin B6	0.058mg	0.452mg	30%
Starch		68.29g	28%
Manganese	0.412mg	1.035mg	27%
Vitamin B3	1.5mg	5.048mg	22%
Folate	94µg	8µg	22%
Carbs	18.34g	80.89g	21%
Fiber	6.4g	1.8g	18%
Copper	0.139mg	0.284mg	16%
Calories	105kcal	374kcal	13%
Iron	1.75mg	0.74mg	13%
Magnesium	63mg	27mg	9%
Vitamin B1	0.15mg	0.224mg	6%
Vitamin B5	0.433mg	0.672mg	5%
Choline	29.6mg		5%
Calcium	53mg	71mg	2%
Potassium	231mg	174mg	2%
Zinc	0.83mg	1.02mg	2%
Vitamin B2	0.075mg	0.05mg	2%
Vitamin K	2.7µg	0.1µg	2%
Fats	0.55g	1.03g	1%
Vitamin C	1mg	0mg	1%
Vitamin E	0.15mg	0.03mg	1%
Saturated fat	0.038g	0.294g	1%
Monounsaturated fat	0.029g	0.258g	1%
Protein	7.54g	7.51g	0%
Protein per 100 calories	7.2g	2g	N/A
Calories per 10 g protein	139kcal	498kcal	N/A
Weight per 100 calories	95g	27g	N/A
Net carbs	11.94g	79.09g	N/A
Sugar	2.01g	0.33g	N/A
Phosphorus	156mg	153mg	0%
Sodium	7mg	2mg	0%
Vitamin A	2µg		0%
Polyunsaturated fat	0.359g	0.322g	0%
Tryptophan	0.078mg	0.103mg	0%
Threonine	0.262mg	0.271mg	0%
Isoleucine	0.385mg	0.339mg	0%
Leucine	0.625mg	0.656mg	0%
Lysine	0.5mg	0.215mg	0%
Methionine	0.11mg	0.183mg	0%
Phenylalanine	0.44mg	0.398mg	0%
Valine	0.423mg	0.47mg	0%
Histidine	0.211mg	0.185mg	0%
Fructose		0.02g	0%