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  6. Black gram vs. Millet

Black gram vs. Millet — In-Depth Nutrition Comparison

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What are the main differences between Black gram and Millet?

  • Millet has less Fiber, Folate, Iron, Phosphorus, Manganese, Vitamin B5, and Calcium than Black gram.
  • Black gram's daily need coverage for Fiber is 20% higher.
  • Black gram has 18 times more Calcium than Millet. Black gram has 53mg of Calcium, while Millet has 3mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Millet, cooked types in this comparison.

Infographic

Black gram vs Millet 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Millet
Millet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +272.6%
Contains more IronIron +177.8%
Contains more PhosphorusPhosphorus +56%
Contains more ManganeseManganese +51.5%
Contains more SeleniumSelenium +177.8%
Contains more CopperCopper +15.8%
Contains less SodiumSodium -71.4%
~equal in Zinc ~0.91mg

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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Millet
Millet
1
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% 0.18% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin E Vitamin E +650%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +153.2%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +394.7%
Contains more CholineCholine +164.3%
Contains more Vitamin B6Vitamin B6 +86.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.082mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +114.8%
Contains more OtherOther +158.5%
Contains more FatsFats +81.8%
Contains more CarbsCarbs +29.1%
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Millet
Millet
2
20% 21% 59%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -77.9%
Contains more Mono. FatMonounsaturated Fat +534.5%
Contains more Poly. FatPolyunsaturated fat +41.5%

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 Millet
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Millet Opinion
Calories 105kcal 119kcal Millet
Protein 7.54g 3.51g Black gram
Fats 0.55g 1g Millet
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 22.37g Millet
Carbs 18.34g 23.67g Millet
Magnesium 63mg 44mg Black gram
Calcium 53mg 3mg Black gram
Potassium 231mg 62mg Black gram
Iron 1.75mg 0.63mg Black gram
Sugar 2.01g 0.13g Millet
Fiber 6.4g 1.3g Black gram
Copper 0.139mg 0.161mg Millet
Zinc 0.83mg 0.91mg Millet
Phosphorus 156mg 100mg Black gram
Sodium 7mg 2mg Millet
Vitamin A 31IU 3IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.02mg Black gram
Manganese 0.412mg 0.272mg Black gram
Selenium 2.5µg 0.9µg Black gram
Vitamin B1 0.15mg 0.106mg Black gram
Vitamin B2 0.075mg 0.082mg Millet
Vitamin B3 1.5mg 1.33mg Black gram
Vitamin B5 0.433mg 0.171mg Black gram
Vitamin B6 0.058mg 0.108mg Millet
Vitamin K 2.7µg 0.3µg Black gram
Folate 94µg 19µg Black gram
Choline 29.6mg 11.2mg Black gram
Saturated Fat 0.038g 0.172g Black gram
Monounsaturated Fat 0.029g 0.184g Millet
Polyunsaturated fat 0.359g 0.508g Millet
Tryptophan 0.078mg 0.038mg Black gram
Threonine 0.262mg 0.113mg Black gram
Isoleucine 0.385mg 0.148mg Black gram
Leucine 0.625mg 0.446mg Black gram
Lysine 0.5mg 0.067mg Black gram
Methionine 0.11mg 0.07mg Black gram
Phenylalanine 0.44mg 0.185mg Black gram
Valine 0.423mg 0.184mg Black gram
Histidine 0.211mg 0.075mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
10%
Millet
Minerals Daily Need Coverage Score
35%
Black gram
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 5mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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/172427/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.