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  6. Chia seeds vs. Black gram

Chia seeds vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Chia seeds and Black gram

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

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 MagnesiumMagnesium +431.7%
Contains more CalciumCalcium +1090.6%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +341.1%
Contains more CopperCopper +564.7%
Contains more ZincZinc +451.8%
Contains more PhosphorusPhosphorus +451.3%
Contains more ManganeseManganese +560.9%
Contains more SeleniumSelenium +2108%
Contains less SodiumSodium -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.
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 CVitamin C +60%
Contains more Vitamin AVitamin A +74.2%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +488.7%
Contains more FolateFolate +91.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +119.4%
Contains more FatsFats +5489.1%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +352.8%
Contains more WaterWater +1150.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +7862.1%
Contains more Poly. FatPolyunsaturated fat +6491.9%
Contains less Sat. FatSaturated 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.
Chia seeds 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 Chia seeds Black gram Opinion
Calories 486kcal 105kcal Chia seeds
Protein 16.54g 7.54g Chia seeds
Fats 30.74g 0.55g Chia seeds
Vitamin C 1.6mg 1mg Chia seeds
Net carbs 7.72g 11.94g Black gram
Carbs 42.12g 18.34g Chia seeds
Magnesium 335mg 63mg Chia seeds
Calcium 631mg 53mg Chia seeds
Potassium 407mg 231mg Chia seeds
Iron 7.72mg 1.75mg Chia seeds
Sugar 2.01g Chia seeds
Fiber 34.4g 6.4g Chia seeds
Copper 0.924mg 0.139mg Chia seeds
Zinc 4.58mg 0.83mg Chia seeds
Phosphorus 860mg 156mg Chia seeds
Sodium 16mg 7mg Black gram
Vitamin A 54IU 31IU Chia seeds
Vitamin A 2µg Black gram
Vitamin E 0.5mg 0.15mg Chia seeds
Manganese 2.723mg 0.412mg Chia seeds
Selenium 55.2µg 2.5µg Chia seeds
Vitamin B1 0.62mg 0.15mg Chia seeds
Vitamin B2 0.17mg 0.075mg Chia seeds
Vitamin B3 8.83mg 1.5mg Chia seeds
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg Black gram
Vitamin K 2.7µg Black gram
Folate 49µg 94µg Black gram
Trans Fat 0.14g 0g Black gram
Choline 29.6mg Black gram
Saturated Fat 3.33g 0.038g Black gram
Monounsaturated Fat 2.309g 0.029g Chia seeds
Polyunsaturated fat 23.665g 0.359g Chia seeds
Tryptophan 0.436mg 0.078mg Chia seeds
Threonine 0.709mg 0.262mg Chia seeds
Isoleucine 0.801mg 0.385mg Chia seeds
Leucine 1.371mg 0.625mg Chia seeds
Lysine 0.97mg 0.5mg Chia seeds
Methionine 0.588mg 0.11mg Chia seeds
Phenylalanine 1.016mg 0.44mg Chia seeds
Valine 0.95mg 0.423mg Chia seeds
Histidine 0.531mg 0.211mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
17%
Black gram
Minerals Daily Need Coverage Score
221%
Chia seeds
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds 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. Chia seeds - 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.