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  6. Millet vs. Black gram

Millet vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between Millet and Black gram

  • Millet has less Copper, Iron, Fiber, Manganese, Magnesium, Folate, Phosphorus, Potassium, Zinc, and Vitamin B5.
  • Black gram covers your daily Copper needs 91% more than Millet.

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

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
1
:
9
Black gram
Black gram
Contains less Sodium -94.7%
Contains more Calcium +4500%
Contains more Iron +1101.6%
Contains more Magnesium +506.8%
Contains more Phosphorus +279%
Contains more Potassium +1485.5%
Contains more Zinc +268.1%
Contains more Copper +509.3%
Contains more Manganese +461.4%
Contains more Selenium +811.1%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -94.7%
Contains more Calcium +4500%
Contains more Iron +1101.6%
Contains more Magnesium +506.8%
Contains more Phosphorus +279%
Contains more Potassium +1485.5%
Contains more Zinc +268.1%
Contains more Copper +509.3%
Contains more Manganese +461.4%
Contains more Selenium +811.1%

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
2
:
7
Black gram
Black gram
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +160.2%
Contains more Folate +1036.8%
Equal in Vitamin B3 - 1.447
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +160.2%
Contains more Folate +1036.8%
Equal in Vitamin B3 - 1.447

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
1
:
4
Black gram
Black gram
Contains more Water +561.2%
Contains more Protein +618.2%
Contains more Fats +64%
Contains more Carbs +149.2%
Contains more Other +719.5%
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Black gram
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 Water +561.2%
Contains more Protein +618.2%
Contains more Fats +64%
Contains more Carbs +149.2%
Contains more Other +719.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +116.5%
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +110.8%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +116.5%
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +110.8%

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 Sodium ok
Lower in price ok
Lower in Sugar 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
Net carbs 22.37g 40.69g Black gram
Protein 3.51g 25.21g Black gram
Fats 1g 1.64g Black gram
Carbs 23.67g 58.99g Black gram
Calories 119kcal 341kcal Black gram
Sugar 0.13g Black gram
Fiber 1.3g 18.3g Black gram
Calcium 3mg 138mg Black gram
Iron 0.63mg 7.57mg Black gram
Magnesium 44mg 267mg Black gram
Phosphorus 100mg 379mg Black gram
Potassium 62mg 983mg Black gram
Sodium 2mg 38mg Millet
Zinc 0.91mg 3.35mg Black gram
Copper 0.161mg 0.981mg Black gram
Manganese 0.272mg 1.527mg Black gram
Selenium 0.9µg 8.2µg Black gram
Vitamin A 3IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.273mg Black gram
Vitamin B2 0.082mg 0.254mg Black gram
Vitamin B3 1.33mg 1.447mg Black gram
Vitamin B5 0.171mg 0.906mg Black gram
Vitamin B6 0.108mg 0.281mg Black gram
Folate 19µg 216µg Black gram
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.263mg Black gram
Threonine 0.113mg 0.875mg Black gram
Isoleucine 0.148mg 1.287mg Black gram
Leucine 0.446mg 2.089mg Black gram
Lysine 0.067mg 1.674mg Black gram
Methionine 0.07mg 0.367mg Black gram
Phenylalanine 0.185mg 1.473mg Black gram
Valine 0.184mg 1.416mg Black gram
Histidine 0.075mg 0.706mg Black gram
Saturated Fat 0.172g 0.114g Black gram
Monounsaturated Fat 0.184g 0.085g Millet
Polyunsaturated fat 0.508g 1.071g Black gram

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

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
36%
Black gram
Minerals Daily Need Coverage Score
22%
Millet
143%
Black gram

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 36mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.9)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.058g)
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/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.