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  6. Black gram vs. Seed

Black gram vs. Seed — In-Depth Nutrition Comparison

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How are Black gram and Seed different?

  • Black gram is higher in Folate, and Potassium, however, Seed is richer in Selenium, Phosphorus, Fiber, Manganese, Calcium, Vitamin B3, Vitamin B1, and Magnesium.
  • Daily need coverage for Selenium from Seed is 85% higher.
  • Black gram contains 4 times more Folate than Seed. While Black gram contains 216µg of Folate, Seed contains only 49µg.

Mungo beans, mature seeds, raw and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Black gram vs 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.
Black gram
Black gram
2
:
8
Seed
Seed
Contains more Potassium +141.5%
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
Contains more Zinc +36.7%
Contains more Manganese +78.3%
Contains more Selenium +573.2%
Equal in Iron - 7.72
Equal in Copper - 0.924
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +141.5%
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
Contains more Zinc +36.7%
Contains more Manganese +78.3%
Contains more Selenium +573.2%
Equal in Iron - 7.72
Equal in Copper - 0.924

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
5
:
5
Seed
Seed
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%
Contains more Vitamin A +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%
Contains more Vitamin A +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Seed
Seed
Contains more Protein +52.4%
Contains more Carbs +40.1%
Contains more Water +86.2%
Contains more Fats +1774.4%
Contains more Other +42.9%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +52.4%
Contains more Carbs +40.1%
Contains more Water +86.2%
Contains more Fats +1774.4%
Contains more Other +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Seed
Seed
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +2616.5%
Contains more Polyunsaturated fat +2109.6%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +2616.5%
Contains more Polyunsaturated fat +2109.6%

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 Seed
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Seed Opinion
Net carbs 40.69g 7.72g Black gram
Protein 25.21g 16.54g Black gram
Fats 1.64g 30.74g Seed
Carbs 58.99g 42.12g Black gram
Calories 341kcal 486kcal Seed
Fiber 18.3g 34.4g Seed
Calcium 138mg 631mg Seed
Iron 7.57mg 7.72mg Seed
Magnesium 267mg 335mg Seed
Phosphorus 379mg 860mg Seed
Potassium 983mg 407mg Black gram
Sodium 38mg 16mg Seed
Zinc 3.35mg 4.58mg Seed
Copper 0.981mg 0.924mg Black gram
Manganese 1.527mg 2.723mg Seed
Selenium 8.2µg 55.2µg Seed
Vitamin A 23IU 54IU Seed
Vitamin A RAE 1µg Black gram
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.273mg 0.62mg Seed
Vitamin B2 0.254mg 0.17mg Black gram
Vitamin B3 1.447mg 8.83mg Seed
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg Black gram
Folate 216µg 49µg Black gram
Tryptophan 0.263mg 0.436mg Seed
Threonine 0.875mg 0.709mg Black gram
Isoleucine 1.287mg 0.801mg Black gram
Leucine 2.089mg 1.371mg Black gram
Lysine 1.674mg 0.97mg Black gram
Methionine 0.367mg 0.588mg Seed
Phenylalanine 1.473mg 1.016mg Black gram
Valine 1.416mg 0.95mg Black gram
Histidine 0.706mg 0.531mg Black gram
Trans Fat 0g 0.14g Black gram
Saturated Fat 0.114g 3.33g Black gram
Monounsaturated Fat 0.085g 2.309g Seed
Polyunsaturated fat 1.071g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Seed
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
35%
Seed
Minerals Daily Need Coverage Score
143%
Black gram
221%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 28)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.216g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.