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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.

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% 0.18% 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% 1.9% 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 +933.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet Black gram Opinion
Calories 119kcal 105kcal Millet
Protein 3.51g 7.54g Black gram
Fats 1g 0.55g Millet
Vitamin C 0mg 1mg Black gram
Net carbs 22.37g 11.94g Millet
Carbs 23.67g 18.34g Millet
Magnesium 44mg 63mg Black gram
Calcium 3mg 53mg Black gram
Potassium 62mg 231mg Black gram
Iron 0.63mg 1.75mg Black gram
Sugar 0.13g 2.01g Millet
Fiber 1.3g 6.4g Black gram
Copper 0.161mg 0.139mg Millet
Zinc 0.91mg 0.83mg Millet
Phosphorus 100mg 156mg Black gram
Sodium 2mg 7mg Millet
Vitamin A 3IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.02mg 0.15mg Black gram
Manganese 0.272mg 0.412mg Black gram
Selenium 0.9µg 2.5µg Black gram
Vitamin B1 0.106mg 0.15mg Black gram
Vitamin B2 0.082mg 0.075mg Millet
Vitamin B3 1.33mg 1.5mg Black gram
Vitamin B5 0.171mg 0.433mg Black gram
Vitamin B6 0.108mg 0.058mg Millet
Vitamin K 0.3µg 2.7µg Black gram
Folate 19µg 94µg Black gram
Choline 11.2mg 29.6mg Black gram
Saturated Fat 0.172g 0.038g Black gram
Monounsaturated Fat 0.184g 0.029g Millet
Polyunsaturated fat 0.508g 0.359g Millet
Tryptophan 0.038mg 0.078mg Black gram
Threonine 0.113mg 0.262mg Black gram
Isoleucine 0.148mg 0.385mg Black gram
Leucine 0.446mg 0.625mg Black gram
Lysine 0.067mg 0.5mg Black gram
Methionine 0.07mg 0.11mg Black gram
Phenylalanine 0.185mg 0.44mg Black gram
Valine 0.184mg 0.423mg Black gram
Histidine 0.075mg 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Black gram
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
10%
Millet
17%
Black gram
Minerals Daily Need Coverage Score
22%
Millet
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 5mg)
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 - 0.134g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.