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Black gram vs Flax - In-Depth Nutrition Comparison

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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
:
6
Flax
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%
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 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
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
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

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
44
Flax
Mineral Summary Score
98
Black gram
125
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 the food
Protein
151%
Black gram
110%
Flax
Carbohydrates
59%
Black gram
29%
Flax
Fats
8%
Black gram
195%
Flax

Comparison summary table

Pay attention at 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
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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 lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (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 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 1.55 Flax
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.