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  6. Black gram vs. Flax

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
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
Flax
Flax
Contains more Iron +32.1%
Contains more Potassium +20.9%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Zinc +29.6%
Contains more Copper +24.4%
Contains more Manganese +62.5%
Contains more Selenium +209.8%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +32.1%
Contains more Potassium +20.9%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Zinc +29.6%
Contains more Copper +24.4%
Contains more Manganese +62.5%
Contains more Selenium +209.8%

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
3
:
7
Flax
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
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Flax
Flax
Contains more Protein +37.8%
Contains more Carbs +104.3%
Contains more Water +55.2%
Contains more Fats +2470.7%
Contains more Other +10.4%
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +37.8%
Contains more Carbs +104.3%
Contains more Water +55.2%
Contains more Fats +2470.7%
Contains more Other +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Flax
Flax
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +8755.3%
Contains more Polyunsaturated fat +2582.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +8755.3%
Contains more Polyunsaturated fat +2582.5%

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 Flax
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Black gram Flax Opinion
Net carbs 40.69g 1.58g Black gram
Protein 25.21g 18.29g Black gram
Fats 1.64g 42.16g Flax
Carbs 58.99g 28.88g Black gram
Calories 341kcal 534kcal Flax
Sugar 1.55g Black gram
Fiber 18.3g 27.3g Flax
Calcium 138mg 255mg Flax
Iron 7.57mg 5.73mg Black gram
Magnesium 267mg 392mg Flax
Phosphorus 379mg 642mg Flax
Potassium 983mg 813mg Black gram
Sodium 38mg 30mg Flax
Zinc 3.35mg 4.34mg Flax
Copper 0.981mg 1.22mg Flax
Manganese 1.527mg 2.482mg Flax
Selenium 8.2µg 25.4µg Flax
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.273mg 1.644mg Flax
Vitamin B2 0.254mg 0.161mg Black gram
Vitamin B3 1.447mg 3.08mg Flax
Vitamin B5 0.906mg 0.985mg Flax
Vitamin B6 0.281mg 0.473mg Flax
Folate 216µg 87µg Black gram
Vitamin K 4.3µg Flax
Tryptophan 0.263mg 0.297mg Flax
Threonine 0.875mg 0.766mg Black gram
Isoleucine 1.287mg 0.896mg Black gram
Leucine 2.089mg 1.235mg Black gram
Lysine 1.674mg 0.862mg Black gram
Methionine 0.367mg 0.37mg Flax
Phenylalanine 1.473mg 0.957mg Black gram
Valine 1.416mg 1.072mg Black gram
Histidine 0.706mg 0.472mg Black gram
Saturated Fat 0.114g 3.663g Black gram
Monounsaturated Fat 0.085g 7.527g Flax
Polyunsaturated fat 1.071g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Flax
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
63%
Flax
Minerals Daily Need Coverage Score
143%
Black gram
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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)

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. 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.