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Millet vs Black gram - In-Depth Nutrition Comparison

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A recap on differences between Millet and Black gram

  • Black gram has less Copper, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B2, Iron, Magnesium, and Fiber.
  • Millet covers your daily Copper needs 68% more than Black gram.
  • Black gram contains 7 times less Vitamin B6 than Millet. Millet contains 0.384mg of Vitamin B6, while Black gram contains 0.058mg.

Food varieties used in this article are Millet, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Millet vs Black gram infographic
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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
Contains more Iron +72%
Contains more Magnesium +81%
Contains more Phosphorus +82.7%
Contains less Sodium -28.6%
Contains more Zinc +102.4%
Contains more Copper +439.6%
Contains more Calcium +562.5%
Contains more Potassium +18.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +72%
Contains more Magnesium +81%
Contains more Phosphorus +82.7%
Contains less Sodium -28.6%
Contains more Zinc +102.4%
Contains more Copper +439.6%
Contains more Calcium +562.5%
Contains more Potassium +18.5%

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
Millet
5
:
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +286.7%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +95.8%
Contains more Vitamin B6 +562.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Folate +10.6%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +180.7%
Contains more Vitamin B2 +286.7%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +95.8%
Contains more Vitamin B6 +562.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Folate +10.6%
Contains more Vitamin K +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Black gram Opinion
Net carbs 64.35g 11.94g Millet
Protein 11.02g 7.54g Millet
Fats 4.22g 0.55g Millet
Carbs 72.85g 18.34g Millet
Calories 378kcal 105kcal Millet
Starch g g
Fructose g g
Sugar g 2.01g Millet
Fiber 8.5g 6.4g Millet
Calcium 8mg 53mg Black gram
Iron 3.01mg 1.75mg Millet
Magnesium 114mg 63mg Millet
Phosphorus 285mg 156mg Millet
Potassium 195mg 231mg Black gram
Sodium 5mg 7mg Millet
Zinc 1.68mg 0.83mg Millet
Copper 0.75mg 0.139mg Millet
Vitamin A 0IU 31IU Black gram
Vitamin E 0.05mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.421mg 0.15mg Millet
Vitamin B2 0.29mg 0.075mg Millet
Vitamin B3 4.72mg 1.5mg Millet
Vitamin B5 0.848mg 0.433mg Millet
Vitamin B6 0.384mg 0.058mg Millet
Folate 85µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 2.7µg Black gram
Tryptophan 0.119mg 0.078mg Millet
Threonine 0.353mg 0.262mg Millet
Isoleucine 0.465mg 0.385mg Millet
Leucine 1.4mg 0.625mg Millet
Lysine 0.212mg 0.5mg Black gram
Methionine 0.221mg 0.11mg Millet
Phenylalanine 0.58mg 0.44mg Millet
Valine 0.578mg 0.423mg Millet
Histidine 0.236mg 0.211mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.038g Black gram
Monounsaturated Fat 0.773g 0.029g Millet
Polyunsaturated fat 2.134g 0.359g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
17
Black gram
Mineral Summary Score
79
Millet
35
Black gram

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 food.
Protein
66%
Millet
45%
Black gram
Carbohydrates
73%
Millet
18%
Black gram
Fats
19%
Millet
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
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 - 0.685g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - 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/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.