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  6. Black gram vs. Flax seeds

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

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Summary of differences between black gram and flax seeds

  • Black gram has more folate and iron, while flax seeds have more vitamin B1, manganese, phosphorus, fiber, selenium, magnesium, and copper.
  • Flax seeds cover your daily need for vitamin B1, 114% more than black gram.
  • Black gram contains 2 times more folate than flax seeds. While black gram contains 216µg of folate, flax seeds contain 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +32.1%
Contains more MagnesiumMagnesium +46.8%
Contains more CalciumCalcium +84.8%
Contains more CopperCopper +24.4%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +69.4%
Contains less SodiumSodium -21.1%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more FolateFolate +148.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +502.2%
Contains more Vitamin B3Vitamin B3 +112.9%
Contains more Vitamin B6Vitamin B6 +68.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Flax seeds DV% diff.
Polyunsaturated fat 1.071g 28.73g 184%
Vitamin B1 0.273mg 1.644mg 114%
Fats 1.64g 42.16g 62%
Manganese 1.527mg 2.482mg 42%
Phosphorus 379mg 642mg 38%
Fiber 18.3g 27.3g 36%
Folate 216µg 87µg 32%
Selenium 8.2µg 25.4µg 31%
Magnesium 267mg 392mg 30%
Copper 0.981mg 1.22mg 27%
Iron 7.57mg 5.73mg 23%
Monounsaturated fat 0.085g 7.527g 19%
Saturated fat 0.114g 3.663g 16%
Vitamin B6 0.281mg 0.473mg 15%
Choline 78.7mg 14%
Protein 25.21g 18.29g 14%
Calcium 138mg 255mg 12%
Vitamin B3 1.447mg 3.08mg 10%
Calories 341kcal 534kcal 10%
Carbs 58.99g 28.88g 10%
Zinc 3.35mg 4.34mg 9%
Vitamin B2 0.254mg 0.161mg 7%
Potassium 983mg 813mg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin B5 0.906mg 0.985mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 40.69g 1.58g N/A
Sugar 1.55g N/A
Sodium 38mg 30mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.297mg 0%
Threonine 0.875mg 0.766mg 0%
Isoleucine 1.287mg 0.896mg 0%
Leucine 2.089mg 1.235mg 0%
Lysine 1.674mg 0.862mg 0%
Methionine 0.367mg 0.37mg 0%
Phenylalanine 1.473mg 0.957mg 0%
Valine 1.416mg 1.072mg 0%
Histidine 0.706mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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 ProteinProtein +37.8%
Contains more CarbsCarbs +104.3%
Contains more WaterWater +55.2%
Contains more FatsFats +2470.7%
Contains more OtherOther +10.4%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +8755.3%
Contains more Poly. FatPolyunsaturated fat +2582.5%

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 seeds - 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.