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Flax vs Black gram - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 1.55g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.549g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Black gram
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
16
Black gram
Mineral Summary Score
125
Flax
98
Black gram

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
Flax
6
:
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Copper +24.4%
Contains more Zinc +29.6%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Iron +32.1%
Contains more Potassium +20.9%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Copper +24.4%
Contains more Zinc +29.6%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Iron +32.1%
Contains more Potassium +20.9%

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
Flax
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B5 - 0.906
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Equal in Vitamin B5 - 0.906

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 the food
Protein
110%
Flax
151%
Black gram
Carbohydrates
29%
Flax
59%
Black gram
Fats
195%
Flax
8%
Black gram

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Black gram Opinion
Calories 534 341 Flax
Protein 18.29 25.21 Black gram
Fats 42.16 1.64 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 7.57 Black gram
Calcium 255 138 Flax
Potassium 813 983 Black gram
Magnesium 392 267 Flax
Sugars 1.55 Flax
Fiber 27.3 18.3 Flax
Copper 1.22 0.981 Flax
Zinc 4.34 3.35 Flax
Starch
Phosphorus 642 379 Flax
Sodium 30 38 Flax
Vitamin A 0 23 Black gram
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.273 Flax
Vitamin B2 0.161 0.254 Black gram
Vitamin B3 3.08 1.447 Flax
Vitamin B5 0.985 0.906 Flax
Vitamin B6 0.473 0.281 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 3.663 0.114 Black gram
Monounsaturated Fat 7.527 0.085 Flax
Polyunsaturated fat 28.73 1.071 Flax
Tryptophan 0.297 0.263 Flax
Threonine 0.766 0.875 Black gram
Isoleucine 0.896 1.287 Black gram
Leucine 1.235 2.089 Black gram
Lysine 0.862 1.674 Black gram
Methionine 0.37 0.367 Flax
Phenylalanine 0.957 1.473 Black gram
Valine 1.072 1.416 Black gram
Histidine 0.472 0.706 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.