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Black gram vs Flax - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Flax

  • Black gram has more Folate, and Iron, while Flax has more Vitamin B1, Manganese, Phosphorus, Fiber, Selenium, Magnesium, and Copper.
  • Flax covers your daily need of Vitamin B1 114% more than Black gram.
  • Black gram contains 2 times more Folate than Flax. While Black gram contains 216µg of Folate, Flax contains only 87µg.
  • The amount of Saturated Fat in Black gram is lower.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Seeds, flaxseed.

Infographic

Black gram vs Flax 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 Iron +32.1%
Contains more Potassium +20.9%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Copper +24.4%
Contains more Zinc +29.6%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +32.1%
Contains more Potassium +20.9%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Copper +24.4%
Contains more Zinc +29.6%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%

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
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Contains more Folate +148.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Equal in Vitamin B5 - 0.985
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Contains more Folate +148.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Equal in Vitamin B5 - 0.985

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
63
Flax
Mineral Summary Score
149
Black gram
181
Flax

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
110%
Flax
Carbohydrates
59%
Black gram
29%
Flax
Fats
8%
Black gram
195%
Flax

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 Flax
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flax
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?
Flax
Flax contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.549g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Black gram Flax Opinion
Calories 341 534 Flax
Protein 25.21 18.29 Black gram
Fats 1.64 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 58.99 28.88 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5.73 Black gram
Calcium 138 255 Flax
Potassium 983 813 Black gram
Magnesium 267 392 Flax
Sugar 1.55 Black gram
Fiber 18.3 27.3 Flax
Copper 0.981 1.22 Flax
Zinc 3.35 4.34 Flax
Starch
Phosphorus 379 642 Flax
Sodium 38 30 Flax
Vitamin A 23 0 Black gram
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.273 1.644 Flax
Vitamin B2 0.254 0.161 Black gram
Vitamin B3 1.447 3.08 Flax
Vitamin B5 0.906 0.985 Flax
Vitamin B6 0.281 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 216 87 Black gram
Trans Fat 0 Flax
Saturated Fat 0.114 3.663 Black gram
Monounsaturated Fat 0.085 7.527 Flax
Polyunsaturated fat 1.071 28.73 Flax
Tryptophan 0.263 0.297 Flax
Threonine 0.875 0.766 Black gram
Isoleucine 1.287 0.896 Black gram
Leucine 2.089 1.235 Black gram
Lysine 1.674 0.862 Black gram
Methionine 0.367 0.37 Flax
Phenylalanine 1.473 0.957 Black gram
Valine 1.416 1.072 Black gram
Histidine 0.706 0.472 Black gram
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.