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  6. Black gram vs. Poppy seed

Black gram vs. Poppy seed — In-Depth Nutrition Comparison

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What are the main differences between black gram and poppy seed?

  • Black gram is richer in folate, yet poppy seed is richer in manganese, calcium, copper, phosphorus, vitamin B1, zinc, iron, and magnesium.
  • Poppy seed's daily need coverage for manganese is 225% higher.
  • Black gram has 3 times more folate than poppy seed. Black gram has 216µg of folate, while poppy seed has 82µg.
  • Black gram contains less saturated fat.
  • Poppy seed has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, raw and Spices, poppy seed types in this comparison.

Infographic

Black gram vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more PotassiumPotassium +36.7%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +942%
Contains more IronIron +28.9%
Contains more CopperCopper +65.9%
Contains more ZincZinc +135.8%
Contains more PhosphorusPhosphorus +129.6%
Contains less SodiumSodium -31.6%
Contains more ManganeseManganese +339.2%
Contains more SeleniumSelenium +64.6%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +154%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more FolateFolate +163.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +212.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Poppy seed DV% diff.
Manganese 1.527mg 6.707mg 225%
Polyunsaturated fat 1.071g 28.569g 183%
Calcium 138mg 1438mg 130%
Copper 0.981mg 1.627mg 72%
Phosphorus 379mg 870mg 70%
Fats 1.64g 41.56g 61%
Vitamin B1 0.273mg 0.854mg 48%
Zinc 3.35mg 7.9mg 41%
Folate 216µg 82µg 34%
Iron 7.57mg 9.76mg 27%
Saturated fat 0.114g 4.517g 20%
Magnesium 267mg 347mg 19%
Monounsaturated fat 0.085g 5.982g 15%
Protein 25.21g 17.99g 14%
Vitamin B5 0.906mg 0.324mg 12%
Vitamin B2 0.254mg 0.1mg 12%
Vitamin E 1.77mg 12%
Selenium 8.2µg 13.5µg 10%
Carbs 58.99g 28.13g 10%
Calories 341kcal 525kcal 9%
Potassium 983mg 719mg 8%
Fiber 18.3g 19.5g 5%
Vitamin B3 1.447mg 0.896mg 3%
Vitamin B6 0.281mg 0.247mg 3%
Choline 8.8mg 2%
Sodium 38mg 26mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 40.69g 8.63g N/A
Sugar 2.99g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.184mg 0%
Threonine 0.875mg 0.686mg 0%
Isoleucine 1.287mg 0.819mg 0%
Leucine 2.089mg 1.321mg 0%
Lysine 1.674mg 0.952mg 0%
Methionine 0.367mg 0.502mg 0%
Phenylalanine 1.473mg 0.758mg 0%
Valine 1.416mg 1.095mg 0%
Histidine 0.706mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more ProteinProtein +40.1%
Contains more CarbsCarbs +109.7%
Contains more WaterWater +81.5%
Contains more FatsFats +2434.1%
Contains more OtherOther +89.6%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +6937.6%
Contains more Poly. FatPolyunsaturated fat +2567.5%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.