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  6. Black gram vs. Millet flour

Black gram vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between black gram and millet flour

  • Black gram has more fiber, copper, iron, folate, magnesium, manganese, potassium, and vitamin B2; however, millet flour is richer in selenium and vitamin B3.
  • Black gram covers your daily fiber needs 59% more than millet flour.
  • Millet flour has 5 times less folate than black gram. Black gram has 216µg of folate, while millet flour has 42µg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Millet flour.

Infographic

Black gram vs Millet flour 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +124.4%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +338.8%
Contains more IronIron +92.1%
Contains more CopperCopper +83.4%
Contains more ZincZinc +27.4%
Contains more PhosphorusPhosphorus +33%
Contains more ManganeseManganese +52.4%
Contains less SodiumSodium -89.5%
Contains more SeleniumSelenium +298.8%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +247.9%
Contains more FolateFolate +414.3%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B3Vitamin B3 +316%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Millet flour DV% diff.
Fiber 18.3g 3.5g 59%
Copper 0.981mg 0.535mg 50%
Iron 7.57mg 3.94mg 45%
Selenium 8.2µg 32.7µg 45%
Folate 216µg 42µg 44%
Magnesium 267mg 119mg 35%
Protein 25.21g 10.75g 29%
Starch 69.88g 29%
Vitamin B3 1.447mg 6.02mg 29%
Manganese 1.527mg 1.002mg 23%
Potassium 983mg 224mg 22%
Vitamin B2 0.254mg 0.073mg 14%
Phosphorus 379mg 285mg 13%
Calcium 138mg 14mg 12%
Vitamin B1 0.273mg 0.413mg 12%
Polyunsaturated fat 1.071g 2.618g 10%
Vitamin B5 0.906mg 1.267mg 7%
Zinc 3.35mg 2.63mg 7%
Vitamin B6 0.281mg 0.372mg 7%
Carbs 58.99g 75.12g 5%
Fats 1.64g 4.25g 4%
Monounsaturated fat 0.085g 0.924g 2%
Saturated fat 0.114g 0.536g 2%
Calories 341kcal 382kcal 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Sodium 38mg 4mg 1%
Net carbs 40.69g 71.62g N/A
Sugar 1.66g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.263mg 0.17mg 0%
Threonine 0.875mg 0.354mg 0%
Isoleucine 1.287mg 0.473mg 0%
Leucine 2.089mg 1.537mg 0%
Lysine 1.674mg 0.144mg 0%
Methionine 0.367mg 0.319mg 0%
Phenylalanine 1.473mg 0.675mg 0%
Valine 1.416mg 0.584mg 0%
Histidine 0.706mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +134.5%
Contains more WaterWater +24.6%
Contains more OtherOther +177.7%
Contains more FatsFats +159.1%
Contains more CarbsCarbs +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +987.1%
Contains more Poly. FatPolyunsaturated fat +144.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.