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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.

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Black gram vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +141.5%
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Zinc +36.7%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
Equal in Iron - 7.72
Equal in Copper - 0.924
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +141.5%
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Zinc +36.7%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Seed
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +134.8%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +134.8%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
35
Seed
Mineral Summary Score
149
Black gram
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
99%
Seed
Carbohydrates
59%
Black gram
42%
Seed
Fats
8%
Black gram
142%
Seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Seed
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.216g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Black gram Seed Opinion
Calories 341 486 Seed
Protein 25.21 16.54 Black gram
Fats 1.64 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 58.99 42.12 Black gram
Cholesterol 0 0
Vitamin D 0 Black gram
Iron 7.57 7.72 Seed
Calcium 138 631 Seed
Potassium 983 407 Black gram
Magnesium 267 335 Seed
Sugar
Fiber 18.3 34.4 Seed
Copper 0.981 0.924 Black gram
Zinc 3.35 4.58 Seed
Starch
Phosphorus 379 860 Seed
Sodium 38 16 Seed
Vitamin A 23 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Black gram
Vitamin B1 0.273 0.62 Seed
Vitamin B2 0.254 0.17 Black gram
Vitamin B3 1.447 8.83 Seed
Vitamin B5 0.906 Black gram
Vitamin B6 0.281 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 49 Black gram
Trans Fat 0 0.14 Black gram
Saturated Fat 0.114 3.33 Black gram
Monounsaturated Fat 0.085 2.309 Seed
Polyunsaturated fat 1.071 23.665 Seed
Tryptophan 0.263 0.436 Seed
Threonine 0.875 0.709 Black gram
Isoleucine 1.287 0.801 Black gram
Leucine 2.089 1.371 Black gram
Lysine 1.674 0.97 Black gram
Methionine 0.367 0.588 Seed
Phenylalanine 1.473 1.016 Black gram
Valine 1.416 0.95 Black gram
Histidine 0.706 0.531 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.