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  6. Black gram vs. Millet

Black gram vs. Millet — In-Depth Nutrition Comparison

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A recap on the differences between black gram and millet

  • Millet has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, potassium, zinc, and vitamin B5.
  • Black gram covers your daily copper needs 91% more than millet.
  • Millet contains 16 times less potassium than black gram. Black gram contains 983mg of potassium, while millet contains 62mg.
  • The glycemic index of millet is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Millet, cooked.

Infographic

Black gram vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +506.8%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +1485.5%
Contains more IronIron +1101.6%
Contains more CopperCopper +509.3%
Contains more ZincZinc +268.1%
Contains more PhosphorusPhosphorus +279%
Contains more ManganeseManganese +461.4%
Contains more SeleniumSelenium +811.1%
Contains less SodiumSodium -94.7%

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%
Millet
Millet
3
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +157.5%
Contains more Vitamin B2Vitamin B2 +209.8%
Contains more Vitamin B5Vitamin B5 +429.8%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more FolateFolate +1036.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.33mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Millet DV% diff.
Copper 0.981mg 0.161mg 91%
Iron 7.57mg 0.63mg 87%
Fiber 18.3g 1.3g 68%
Manganese 1.527mg 0.272mg 55%
Magnesium 267mg 44mg 53%
Folate 216µg 19µg 49%
Protein 25.21g 3.51g 43%
Phosphorus 379mg 100mg 40%
Potassium 983mg 62mg 27%
Zinc 3.35mg 0.91mg 22%
Vitamin B5 0.906mg 0.171mg 15%
Vitamin B1 0.273mg 0.106mg 14%
Calcium 138mg 3mg 14%
Vitamin B2 0.254mg 0.082mg 13%
Vitamin B6 0.281mg 0.108mg 13%
Selenium 8.2µg 0.9µg 13%
Carbs 58.99g 23.67g 12%
Calories 341kcal 119kcal 11%
Polyunsaturated fat 1.071g 0.508g 4%
Sodium 38mg 2mg 2%
Choline 11.2mg 2%
Vitamin B3 1.447mg 1.33mg 1%
Fats 1.64g 1g 1%
Net carbs 40.69g 22.37g N/A
Sugar 0.13g N/A
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.114g 0.172g 0%
Monounsaturated fat 0.085g 0.184g 0%
Tryptophan 0.263mg 0.038mg 0%
Threonine 0.875mg 0.113mg 0%
Isoleucine 1.287mg 0.148mg 0%
Leucine 2.089mg 0.446mg 0%
Lysine 1.674mg 0.067mg 0%
Methionine 0.367mg 0.07mg 0%
Phenylalanine 1.473mg 0.185mg 0%
Valine 1.416mg 0.184mg 0%
Histidine 0.706mg 0.075mg 0%

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
Millet
Millet
1
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +618.2%
Contains more FatsFats +64%
Contains more CarbsCarbs +149.2%
Contains more OtherOther +719.5%
Contains more WaterWater +561.2%

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
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Poly. FatPolyunsaturated fat +110.8%
Contains more Mono. FatMonounsaturated fat +116.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.