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  6. Black gram vs. Millet

Black gram vs. Millet — In-Depth Nutrition Comparison

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A recap on 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.

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.
Black gram
Black gram
9
:
1
Millet
Millet
Contains more Calcium +4500%
Contains more Iron +1101.6%
Contains more Magnesium +506.8%
Contains more Phosphorus +279%
Contains more Potassium +1485.5%
Contains more Zinc +268.1%
Contains more Copper +509.3%
Contains more Manganese +461.4%
Contains more Selenium +811.1%
Contains less Sodium -94.7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +4500%
Contains more Iron +1101.6%
Contains more Magnesium +506.8%
Contains more Phosphorus +279%
Contains more Potassium +1485.5%
Contains more Zinc +268.1%
Contains more Copper +509.3%
Contains more Manganese +461.4%
Contains more Selenium +811.1%
Contains less Sodium -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.
Black gram
Black gram
7
:
2
Millet
Millet
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +160.2%
Contains more Folate +1036.8%
Equal in Vitamin B3 - 1.33
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +160.2%
Contains more Folate +1036.8%
Equal in Vitamin B3 - 1.33

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Millet
Millet
Contains more Protein +618.2%
Contains more Fats +64%
Contains more Carbs +149.2%
Contains more Other +719.5%
Contains more Water +561.2%
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
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +618.2%
Contains more Fats +64%
Contains more Carbs +149.2%
Contains more Other +719.5%
Contains more Water +561.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Millet
Millet
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +110.8%
Contains more Monounsaturated Fat +116.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +110.8%
Contains more Monounsaturated Fat +116.5%

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
Lower in Sodium 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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Millet Opinion
Net carbs 40.69g 22.37g Black gram
Protein 25.21g 3.51g Black gram
Fats 1.64g 1g Black gram
Carbs 58.99g 23.67g Black gram
Calories 341kcal 119kcal Black gram
Sugar 0.13g Black gram
Fiber 18.3g 1.3g Black gram
Calcium 138mg 3mg Black gram
Iron 7.57mg 0.63mg Black gram
Magnesium 267mg 44mg Black gram
Phosphorus 379mg 100mg Black gram
Potassium 983mg 62mg Black gram
Sodium 38mg 2mg Millet
Zinc 3.35mg 0.91mg Black gram
Copper 0.981mg 0.161mg Black gram
Manganese 1.527mg 0.272mg Black gram
Selenium 8.2µg 0.9µg Black gram
Vitamin A 23IU 3IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.02mg Millet
Vitamin B1 0.273mg 0.106mg Black gram
Vitamin B2 0.254mg 0.082mg Black gram
Vitamin B3 1.447mg 1.33mg Black gram
Vitamin B5 0.906mg 0.171mg Black gram
Vitamin B6 0.281mg 0.108mg Black gram
Folate 216µg 19µg Black gram
Vitamin K 0.3µg Millet
Tryptophan 0.263mg 0.038mg Black gram
Threonine 0.875mg 0.113mg Black gram
Isoleucine 1.287mg 0.148mg Black gram
Leucine 2.089mg 0.446mg Black gram
Lysine 1.674mg 0.067mg Black gram
Methionine 0.367mg 0.07mg Black gram
Phenylalanine 1.473mg 0.185mg Black gram
Valine 1.416mg 0.184mg Black gram
Histidine 0.706mg 0.075mg Black gram
Saturated Fat 0.114g 0.172g Black gram
Monounsaturated Fat 0.085g 0.184g Millet
Polyunsaturated fat 1.071g 0.508g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Millet
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
10%
Millet
Minerals Daily Need Coverage Score
143%
Black gram
22%
Millet

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 36mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.