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  6. Black gram vs. Chia seeds

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

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Significant differences between black gram and chia seeds

  • The amount of fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in black gram.
  • Chia seeds cover your daily fiber needs 112% more than black gram.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Black gram vs Chia 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -56.3%
Contains more MagnesiumMagnesium +431.7%
Contains more CalciumCalcium +1090.6%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +341.1%
Contains more CopperCopper +564.7%
Contains more ZincZinc +451.8%
Contains more PhosphorusPhosphorus +451.3%
Contains more ManganeseManganese +560.9%
Contains more SeleniumSelenium +2108%

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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +488.7%
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1150.2%
Contains more ProteinProtein +119.4%
Contains more FatsFats +5489.1%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +352.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +7862.1%
Contains more Poly. FatPolyunsaturated fat +6491.9%

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 Chia seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Chia seeds DV% diff.
Polyunsaturated fat 0.359g 23.665g 155%
Fiber 6.4g 34.4g 112%
Phosphorus 156mg 860mg 101%
Manganese 0.412mg 2.723mg 100%
Selenium 2.5µg 55.2µg 96%
Copper 0.139mg 0.924mg 87%
Iron 1.75mg 7.72mg 75%
Magnesium 63mg 335mg 65%
Calcium 53mg 631mg 58%
Fats 0.55g 30.74g 46%
Vitamin B3 1.5mg 8.83mg 46%
Vitamin B1 0.15mg 0.62mg 39%
Zinc 0.83mg 4.58mg 34%
Calories 105kcal 486kcal 19%
Protein 7.54g 16.54g 18%
Saturated fat 0.038g 3.33g 15%
Folate 94µg 49µg 11%
Vitamin B5 0.433mg 9%
Carbs 18.34g 42.12g 8%
Vitamin B2 0.075mg 0.17mg 7%
Monounsaturated fat 0.029g 2.309g 6%
Potassium 231mg 407mg 5%
Choline 29.6mg 5%
Vitamin B6 0.058mg 4%
Vitamin E 0.15mg 0.5mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1mg 1.6mg 1%
Net carbs 11.94g 7.72g N/A
Sugar 2.01g N/A
Sodium 7mg 16mg 0%
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.078mg 0.436mg 0%
Threonine 0.262mg 0.709mg 0%
Isoleucine 0.385mg 0.801mg 0%
Leucine 0.625mg 1.371mg 0%
Lysine 0.5mg 0.97mg 0%
Methionine 0.11mg 0.588mg 0%
Phenylalanine 0.44mg 1.016mg 0%
Valine 0.423mg 0.95mg 0%
Histidine 0.211mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
35%
Black gram
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 3.292g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Chia seeds - 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.