Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Safflower

Black gram vs. Safflower — In-Depth Nutrition Comparison

Compare

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

Black gram vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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.
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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Safflower 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%

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
16% 38% 34% 6% 5%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
10% 13% 77%
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%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.