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  6. Seed vs. Black gram

Seed vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Seed and Black gram

  • The amount of Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 in Seed is higher than in Black gram.
  • Seed covers your daily Fiber needs 112% more than Black gram.
  • Black gram has 22 times less Selenium than Seed. Seed has 55.2µg of Selenium, while Black gram has 2.5µg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Seed 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.
Seed
Seed
9
:
1
Black gram
Black gram
Contains more Calcium +1090.6%
Contains more Iron +341.1%
Contains more Magnesium +431.7%
Contains more Phosphorus +451.3%
Contains more Potassium +76.2%
Contains more Zinc +451.8%
Contains more Copper +564.7%
Contains more Manganese +560.9%
Contains more Selenium +2108%
Contains less Sodium -56.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +1090.6%
Contains more Iron +341.1%
Contains more Magnesium +431.7%
Contains more Phosphorus +451.3%
Contains more Potassium +76.2%
Contains more Zinc +451.8%
Contains more Copper +564.7%
Contains more Manganese +560.9%
Contains more Selenium +2108%
Contains less Sodium -56.3%

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.
Seed
Seed
6
:
5
Black gram
Black gram
Contains more Vitamin A +74.2%
Contains more Vitamin E +233.3%
Contains more Vitamin C +60%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +488.7%
Contains more Folate +91.8%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +74.2%
Contains more Vitamin E +233.3%
Contains more Vitamin C +60%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +488.7%
Contains more Folate +91.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Black gram
Black gram
Contains more Protein +119.4%
Contains more Fats +5489.1%
Contains more Carbs +129.7%
Contains more Other +352.8%
Contains more Water +1150.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Black gram
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 Protein +119.4%
Contains more Fats +5489.1%
Contains more Carbs +129.7%
Contains more Other +352.8%
Contains more Water +1150.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +7862.1%
Contains more Polyunsaturated fat +6491.9%
Contains less Saturated Fat -98.9%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +7862.1%
Contains more Polyunsaturated fat +6491.9%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Black gram
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Black gram Opinion
Net carbs 7.72g 11.94g Black gram
Protein 16.54g 7.54g Seed
Fats 30.74g 0.55g Seed
Carbs 42.12g 18.34g Seed
Calories 486kcal 105kcal Seed
Sugar 2.01g Seed
Fiber 34.4g 6.4g Seed
Calcium 631mg 53mg Seed
Iron 7.72mg 1.75mg Seed
Magnesium 335mg 63mg Seed
Phosphorus 860mg 156mg Seed
Potassium 407mg 231mg Seed
Sodium 16mg 7mg Black gram
Zinc 4.58mg 0.83mg Seed
Copper 0.924mg 0.139mg Seed
Manganese 2.723mg 0.412mg Seed
Selenium 55.2µg 2.5µg Seed
Vitamin A 54IU 31IU Seed
Vitamin A RAE 2µg Black gram
Vitamin E 0.5mg 0.15mg Seed
Vitamin C 1.6mg 1mg Seed
Vitamin B1 0.62mg 0.15mg Seed
Vitamin B2 0.17mg 0.075mg Seed
Vitamin B3 8.83mg 1.5mg Seed
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg Black gram
Folate 49µg 94µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.436mg 0.078mg Seed
Threonine 0.709mg 0.262mg Seed
Isoleucine 0.801mg 0.385mg Seed
Leucine 1.371mg 0.625mg Seed
Lysine 0.97mg 0.5mg Seed
Methionine 0.588mg 0.11mg Seed
Phenylalanine 1.016mg 0.44mg Seed
Valine 0.95mg 0.423mg Seed
Histidine 0.531mg 0.211mg Seed
Trans Fat 0.14g 0g Black gram
Saturated Fat 3.33g 0.038g Black gram
Monounsaturated Fat 2.309g 0.029g Seed
Polyunsaturated fat 23.665g 0.359g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
17%
Black gram
Minerals Daily Need Coverage Score
221%
Seed
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 28)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.292g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.