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  6. Millet vs. Black gram

Millet vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between millet and black gram?

  • 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 a lower glycemic index than millet.

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

Infographic

Millet 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.
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%
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%
Contains more CopperCopper +15.8%
Contains less SodiumSodium -71.4%
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%
~equal in Zinc ~0.83mg

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.
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% 0.4% 0% 27% 19% 25% 10% 25% 0% 0.75% 14% 6.1%
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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Black gram DV% diff.
Fiber 1.3g 6.4g 20%
Folate 19µg 94µg 19%
Iron 0.63mg 1.75mg 14%
Phosphorus 100mg 156mg 8%
Protein 3.51g 7.54g 8%
Manganese 0.272mg 0.412mg 6%
Vitamin B5 0.171mg 0.433mg 5%
Magnesium 44mg 63mg 5%
Calcium 3mg 53mg 5%
Potassium 62mg 231mg 5%
Vitamin B6 0.108mg 0.058mg 4%
Vitamin B1 0.106mg 0.15mg 4%
Choline 11.2mg 29.6mg 3%
Selenium 0.9µg 2.5µg 3%
Copper 0.161mg 0.139mg 2%
Vitamin K 0.3µg 2.7µg 2%
Carbs 23.67g 18.34g 2%
Saturated fat 0.172g 0.038g 1%
Vitamin B3 1.33mg 1.5mg 1%
Polyunsaturated fat 0.508g 0.359g 1%
Calories 119kcal 105kcal 1%
Vitamin B2 0.082mg 0.075mg 1%
Vitamin C 0mg 1mg 1%
Vitamin E 0.02mg 0.15mg 1%
Fats 1g 0.55g 1%
Zinc 0.91mg 0.83mg 1%
Net carbs 22.37g 11.94g N/A
Sugar 0.13g 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.184g 0.029g 0%
Tryptophan 0.038mg 0.078mg 0%
Threonine 0.113mg 0.262mg 0%
Isoleucine 0.148mg 0.385mg 0%
Leucine 0.446mg 0.625mg 0%
Lysine 0.067mg 0.5mg 0%
Methionine 0.07mg 0.11mg 0%
Phenylalanine 0.185mg 0.44mg 0%
Valine 0.184mg 0.423mg 0%
Histidine 0.075mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more FatsFats +81.8%
Contains more CarbsCarbs +29.1%
Contains more ProteinProtein +114.8%
Contains more OtherOther +158.5%
~equal in Water ~72.51g

Fat Type Comparison

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

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.