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Millet vs Black gram - In-Depth Nutrition Comparison

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The main differences between Millet and Black gram

  • Millet has more Vitamin B3, however Black gram has more Iron, Fiber, Magnesium, Folate, Copper, Potassium, Zinc, Phosphorus, and Calcium.
  • Daily need coverage for Iron from Black gram is 57% higher.
  • Black gram has 3 times less Vitamin B3 than Millet. Millet has 4.72mg of Vitamin B3, while Black gram has 1.447mg.

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

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
Millet
Millet
1
:
7
Black gram
Black gram
Contains less Sodium -86.8%
Contains more Iron +151.5%
Contains more Calcium +1625%
Contains more Potassium +404.1%
Contains more Magnesium +134.2%
Contains more Copper +30.8%
Contains more Zinc +99.4%
Contains more Phosphorus +33%
Millet
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains less Sodium -86.8%
Contains more Iron +151.5%
Contains more Calcium +1625%
Contains more Potassium +404.1%
Contains more Magnesium +134.2%
Contains more Copper +30.8%
Contains more Zinc +99.4%
Contains more Phosphorus +33%

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
Millet
6
:
3
Black gram
Black gram
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +∞%
Contains more Folate +154.1%
Equal in Vitamin B5 - 0.906
Millet
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +226.2%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +∞%
Contains more Folate +154.1%
Equal in Vitamin B5 - 0.906

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
36
Black gram
Mineral Summary Score
79
Millet
149
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
151%
Black gram
Carbohydrates
73%
Millet
59%
Black gram
Fats
19%
Millet
8%
Black gram

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 Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 33mg)
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 - 0.609g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Millet Black gram Opinion
Calories 378 341 Millet
Protein 11.02 25.21 Black gram
Fats 4.22 1.64 Millet
Vitamin C 0 0
Carbs 72.85 58.99 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 7.57 Black gram
Calcium 8 138 Black gram
Potassium 195 983 Black gram
Magnesium 114 267 Black gram
Sugar
Fiber 8.5 18.3 Black gram
Copper 0.75 0.981 Black gram
Zinc 1.68 3.35 Black gram
Starch
Phosphorus 285 379 Black gram
Sodium 5 38 Millet
Vitamin A 0 23 Black gram
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.421 0.273 Millet
Vitamin B2 0.29 0.254 Millet
Vitamin B3 4.72 1.447 Millet
Vitamin B5 0.848 0.906 Black gram
Vitamin B6 0.384 0.281 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 85 216 Black gram
Trans Fat 0 Millet
Saturated Fat 0.723 0.114 Black gram
Monounsaturated Fat 0.773 0.085 Millet
Polyunsaturated fat 2.134 1.071 Millet
Tryptophan 0.119 0.263 Black gram
Threonine 0.353 0.875 Black gram
Isoleucine 0.465 1.287 Black gram
Leucine 1.4 2.089 Black gram
Lysine 0.212 1.674 Black gram
Methionine 0.221 0.367 Black gram
Phenylalanine 0.58 1.473 Black gram
Valine 0.578 1.416 Black gram
Histidine 0.236 0.706 Black gram
Fructose

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/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.