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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.

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.
Black gram
Black gram
8
:
2
Millet flour
Millet flour
Contains more Calcium +885.7%
Contains more Iron +92.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +33%
Contains more Potassium +338.8%
Contains more Zinc +27.4%
Contains more Copper +83.4%
Contains more Manganese +52.4%
Contains less Sodium -89.5%
Contains more Selenium +298.8%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +885.7%
Contains more Iron +92.1%
Contains more Magnesium +124.4%
Contains more Phosphorus +33%
Contains more Potassium +338.8%
Contains more Zinc +27.4%
Contains more Copper +83.4%
Contains more Manganese +52.4%
Contains less Sodium -89.5%
Contains more Selenium +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.
Black gram
Black gram
5
:
6
Millet flour
Millet flour
Contains more Vitamin B2 +247.9%
Contains more Folate +414.3%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B3 +316%
Contains more Vitamin B5 +39.8%
Contains more Vitamin B6 +32.4%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin B2 +247.9%
Contains more Folate +414.3%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B3 +316%
Contains more Vitamin B5 +39.8%
Contains more Vitamin B6 +32.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Millet flour
Millet flour
Contains more Protein +134.5%
Contains more Water +24.6%
Contains more Other +177.7%
Contains more Fats +159.1%
Contains more Carbs +27.3%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Millet flour
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 Protein +134.5%
Contains more Water +24.6%
Contains more Other +177.7%
Contains more Fats +159.1%
Contains more Carbs +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +987.1%
Contains more Polyunsaturated fat +144.4%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +987.1%
Contains more Polyunsaturated fat +144.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Millet flour
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
36%
Millet flour
Minerals Daily Need Coverage Score
143%
Black gram
94%
Millet flour

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.422g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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.

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.