Black gram vs. Safflower — In-Depth Nutrition Comparison
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The main differences between black gram and safflower
- Black gram has more iron; however, safflower has more copper, vitamin B1, vitamin B6, vitamin B5, phosphorus, manganese, magnesium, and zinc.
- Daily need coverage for copper for safflower is 85% higher.
- Safflower has 2 times less iron than black gram. Black gram has 7.57mg of iron, while safflower has 4.9mg.
- Black gram is lower in saturated fat.
Food types used in this article are Mungo beans, mature seeds, raw and Seeds, safflower seed kernels, dried.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +76.9% |
| Contains more PotassiumPotassium | +43.1% |
| Contains more IronIron | +54.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +32.2% |
| Contains more CopperCopper | +78.1% |
| Contains more ZincZinc | +50.7% |
| Contains more PhosphorusPhosphorus | +69.9% |
| Contains less SodiumSodium | -92.1% |
| Contains more ManganeseManganese | +31.9% |
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.
| Contains more FolateFolate | +35% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +326% |
| Contains more Vitamin B2Vitamin B2 | +63.4% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
| Contains more Vitamin B5Vitamin B5 | +344.8% |
| Contains more Vitamin B6Vitamin B6 | +316.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more ProteinProtein | +55.8% |
| Contains more CarbsCarbs | +72% |
| Contains more WaterWater | +92.2% |
| Contains more FatsFats | +2244.5% |
| Contains more OtherOther | +62.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +5603.5% |
| Contains more Poly. FatPolyunsaturated fat | +2535.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.071g | 28.223g | 181% |
| Copper | 0.981mg | 1.747mg | 85% |
| Vitamin B1 | 0.273mg | 1.163mg | 74% |
| Fiber | 18.3g | 73% | |
| Vitamin B6 | 0.281mg | 1.17mg | 68% |
| Vitamin B5 | 0.906mg | 4.03mg | 62% |
| Fats | 1.64g | 38.45g | 57% |
| Phosphorus | 379mg | 644mg | 38% |
| Iron | 7.57mg | 4.9mg | 33% |
| Manganese | 1.527mg | 2.014mg | 21% |
| Magnesium | 267mg | 353mg | 20% |
| Protein | 25.21g | 16.18g | 18% |
| Saturated fat | 0.114g | 3.682g | 16% |
| Zinc | 3.35mg | 5.05mg | 15% |
| Selenium | 8.2µg | 15% | |
| Folate | 216µg | 160µg | 14% |
| Monounsaturated fat | 0.085g | 4.848g | 12% |
| Vitamin B2 | 0.254mg | 0.415mg | 12% |
| Calories | 341kcal | 517kcal | 9% |
| Potassium | 983mg | 687mg | 9% |
| Carbs | 58.99g | 34.29g | 8% |
| Calcium | 138mg | 78mg | 6% |
| Vitamin B3 | 1.447mg | 2.284mg | 5% |
| Sodium | 38mg | 3mg | 2% |
| Net carbs | 40.69g | 34.29g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.263mg | 0.183mg | 0% |
| Threonine | 0.875mg | 0.586mg | 0% |
| Isoleucine | 1.287mg | 0.717mg | 0% |
| Leucine | 2.089mg | 1.154mg | 0% |
| Lysine | 1.674mg | 0.534mg | 0% |
| Methionine | 0.367mg | 0.284mg | 0% |
| Phenylalanine | 1.473mg | 0.806mg | 0% |
| Valine | 1.416mg | 1.025mg | 0% |
| Histidine | 0.706mg | 0.452mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
82%
Minerals Daily Need Coverage Score
143%
178%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 43)
Which food is cheaper?
Safflower is cheaper (difference - $0.7)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 3.568g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.