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  6. Black gram vs. Chia seeds

Black gram vs. Chia seeds — In-Depth Nutrition Comparison

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How are black gram and chia seeds different?

  • Black gram is higher in folate and potassium; however, chia seeds are richer in selenium, phosphorus, fiber, manganese, calcium, vitamin B3, vitamin B1, and magnesium.
  • Daily need coverage for selenium for chia seeds is 85% higher.
  • Black gram contains 4 times more folate than chia seeds. While black gram contains 216µg of folate, chia seeds contain only 49µg.
  • Chia seeds have a lower glycemic index (15) than black gram (43).

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

Infographic

Black gram vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +141.5%
Contains more MagnesiumMagnesium +25.5%
Contains more CalciumCalcium +357.2%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +78.3%
Contains more SeleniumSelenium +573.2%
~equal in Iron ~7.72mg
~equal in Copper ~0.924mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +340.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +127.1%
Contains more Vitamin B3Vitamin B3 +510.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Chia seeds DV% diff.
Polyunsaturated fat 1.071g 23.665g 151%
Selenium 8.2µg 55.2µg 85%
Phosphorus 379mg 860mg 69%
Fiber 18.3g 34.4g 64%
Manganese 1.527mg 2.723mg 52%
Calcium 138mg 631mg 49%
Vitamin B3 1.447mg 8.83mg 46%
Fats 1.64g 30.74g 45%
Folate 216µg 49µg 42%
Vitamin B1 0.273mg 0.62mg 29%
Vitamin B6 0.281mg 22%
Vitamin B5 0.906mg 18%
Potassium 983mg 407mg 17%
Protein 25.21g 16.54g 17%
Magnesium 267mg 335mg 16%
Saturated fat 0.114g 3.33g 15%
Zinc 3.35mg 4.58mg 11%
Calories 341kcal 486kcal 7%
Monounsaturated fat 0.085g 2.309g 6%
Vitamin B2 0.254mg 0.17mg 6%
Carbs 58.99g 42.12g 6%
Copper 0.981mg 0.924mg 6%
Vitamin E 0.5mg 3%
Iron 7.57mg 7.72mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 38mg 16mg 1%
Net carbs 40.69g 7.72g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.263mg 0.436mg 0%
Threonine 0.875mg 0.709mg 0%
Isoleucine 1.287mg 0.801mg 0%
Leucine 2.089mg 1.371mg 0%
Lysine 1.674mg 0.97mg 0%
Methionine 0.367mg 0.588mg 0%
Phenylalanine 1.473mg 1.016mg 0%
Valine 1.416mg 0.95mg 0%
Histidine 0.706mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
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 ProteinProtein +52.4%
Contains more CarbsCarbs +40.1%
Contains more WaterWater +86.2%
Contains more FatsFats +1774.4%
Contains more OtherOther +42.9%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +2616.5%
Contains more Poly. FatPolyunsaturated fat +2109.6%

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. Chia seeds - 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.