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Black gram vs Millet - In-Depth Nutrition Comparison

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The main differences between Black gram and Millet

  • Black gram has more Iron, Fiber, Magnesium, Folate, Copper, Potassium, Zinc, Phosphorus, and Calcium, however Millet has more Vitamin B3.
  • Daily need coverage for Iron from Black gram is 57% higher.
  • Millet has 17 times less Calcium than Black gram. Black gram has 138mg of Calcium, while Millet has 8mg.

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

Infographic

Black gram vs Millet infographic
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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
Black gram
Black gram
7
:
1
Millet
Millet
Contains more Iron +151.5%
Contains more Calcium +1625%
Contains more Potassium +404.1%
Contains more Magnesium +134.2%
Contains more Copper +30.8%
Contains more Zinc +99.4%
Contains more Phosphorus +33%
Contains less Sodium -86.8%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Millet
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Iron +151.5%
Contains more Calcium +1625%
Contains more Potassium +404.1%
Contains more Magnesium +134.2%
Contains more Copper +30.8%
Contains more Zinc +99.4%
Contains more Phosphorus +33%
Contains less Sodium -86.8%

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
Black gram
Black gram
3
:
6
Millet
Millet
Contains more Vitamin A +∞%
Contains more Folate +154.1%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B5 - 0.848
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Millet
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin A +∞%
Contains more Folate +154.1%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +36.7%
Equal in Vitamin B5 - 0.848

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
39
Millet
Mineral Summary Score
149
Black gram
79
Millet

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 food.
Protein
151%
Black gram
66%
Millet
Carbohydrates
59%
Black gram
73%
Millet
Fats
8%
Black gram
19%
Millet

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 33mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.609g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Black gram Millet Opinion
Calories 341 378 Millet
Protein 25.21 11.02 Black gram
Fats 1.64 4.22 Millet
Vitamin C 0 0
Carbs 58.99 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 3.01 Black gram
Calcium 138 8 Black gram
Potassium 983 195 Black gram
Magnesium 267 114 Black gram
Sugar
Fiber 18.3 8.5 Black gram
Copper 0.981 0.75 Black gram
Zinc 3.35 1.68 Black gram
Starch
Phosphorus 379 285 Black gram
Sodium 38 5 Millet
Vitamin A 23 0 Black gram
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.273 0.421 Millet
Vitamin B2 0.254 0.29 Millet
Vitamin B3 1.447 4.72 Millet
Vitamin B5 0.906 0.848 Black gram
Vitamin B6 0.281 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 216 85 Black gram
Trans Fat 0 Millet
Saturated Fat 0.114 0.723 Black gram
Monounsaturated Fat 0.085 0.773 Millet
Polyunsaturated fat 1.071 2.134 Millet
Tryptophan 0.263 0.119 Black gram
Threonine 0.875 0.353 Black gram
Isoleucine 1.287 0.465 Black gram
Leucine 2.089 1.4 Black gram
Lysine 1.674 0.212 Black gram
Methionine 0.367 0.221 Black gram
Phenylalanine 1.473 0.58 Black gram
Valine 1.416 0.578 Black gram
Histidine 0.706 0.236 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169702/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.