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  6. Millet raw vs. Black gram

Millet raw vs. Black gram — In-Depth Nutrition Comparison

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The main differences between millet raw and black gram

  • Millet raw has more vitamin B3; however, black gram has more iron, fiber, magnesium, folate, copper, potassium, zinc, phosphorus, and calcium.
  • Daily need coverage for iron for black gram is 57% higher.
  • Black gram has 3 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while black gram has 1.447mg.
  • Millet raw has a higher glycemic index than black gram.

Food types used in this article are Millet, raw and Mungo beans, mature seeds, raw.

Infographic

Millet raw vs Black gram 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains less SodiumSodium -86.8%
Contains more MagnesiumMagnesium +134.2%
Contains more CalciumCalcium +1625%
Contains more PotassiumPotassium +404.1%
Contains more IronIron +151.5%
Contains more CopperCopper +30.8%
Contains more ZincZinc +99.4%
Contains more PhosphorusPhosphorus +33%
Contains more SeleniumSelenium +203.7%
~equal in Manganese ~1.527mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +226.2%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +154.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Black gram DV% diff.
Iron 3.01mg 7.57mg 57%
Fiber 8.5g 18.3g 39%
Magnesium 114mg 267mg 36%
Folate 85µg 216µg 33%
Protein 11.02g 25.21g 28%
Copper 0.75mg 0.981mg 26%
Potassium 195mg 983mg 23%
Vitamin B3 4.72mg 1.447mg 20%
Zinc 1.68mg 3.35mg 15%
Calcium 8mg 138mg 13%
Phosphorus 285mg 379mg 13%
Vitamin B1 0.421mg 0.273mg 12%
Selenium 2.7µg 8.2µg 10%
Vitamin B6 0.384mg 0.281mg 8%
Polyunsaturated fat 2.134g 1.071g 7%
Carbs 72.85g 58.99g 5%
Manganese 1.632mg 1.527mg 5%
Fats 4.22g 1.64g 4%
Saturated fat 0.723g 0.114g 3%
Vitamin B2 0.29mg 0.254mg 3%
Monounsaturated fat 0.773g 0.085g 2%
Calories 378kcal 341kcal 2%
Vitamin B5 0.848mg 0.906mg 1%
Vitamin K 0.9µg 1%
Sodium 5mg 38mg 1%
Net carbs 64.35g 40.69g N/A
Vitamin E 0.05mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.119mg 0.263mg 0%
Threonine 0.353mg 0.875mg 0%
Isoleucine 0.465mg 1.287mg 0%
Leucine 1.4mg 2.089mg 0%
Lysine 0.212mg 1.674mg 0%
Methionine 0.221mg 0.367mg 0%
Phenylalanine 0.58mg 1.473mg 0%
Valine 0.578mg 1.416mg 0%
Histidine 0.236mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +157.3%
Contains more CarbsCarbs +23.5%
Contains more ProteinProtein +128.8%
Contains more WaterWater +24.6%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +809.4%
Contains more Poly. FatPolyunsaturated fat +99.3%
Contains less Sat. FatSaturated fat -84.2%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.