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  6. Seed vs. Black gram

Seed vs. Black gram — In-Depth Nutrition Comparison

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How are Seed and Black gram different?

  • Seed is higher in Selenium, Phosphorus, Fiber, Manganese, Calcium, Vitamin B3, Vitamin B1, and Magnesium, however, Black gram is richer in Folate, and Potassium.
  • Daily need coverage for Selenium from Seed is 85% higher.
  • Seed contains 6 times more Vitamin B3 than Black gram. While Seed contains 8.83mg of Vitamin B3, Black gram contains only 1.447mg.

Seeds, chia seeds, dried and Mungo beans, mature seeds, raw are the varieties used in this article.

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
8
:
2
Black gram
Black gram
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
Contains more Zinc +36.7%
Contains more Manganese +78.3%
Contains more Selenium +573.2%
Contains more Potassium +141.5%
Equal in Iron - 7.57
Equal in Copper - 0.981
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 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +357.2%
Contains more Magnesium +25.5%
Contains more Phosphorus +126.9%
Contains less Sodium -57.9%
Contains more Zinc +36.7%
Contains more Manganese +78.3%
Contains more Selenium +573.2%
Contains more Potassium +141.5%
Equal in Iron - 7.57
Equal in Copper - 0.981

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
5
:
5
Black gram
Black gram
Contains more Vitamin A +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.1%
Contains more Vitamin B3 +510.2%
Contains more Vitamin B2 +49.4%
Contains more Folate +340.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Black gram
Black gram
Contains more Fats +1774.4%
Contains more Other +42.9%
Contains more Protein +52.4%
Contains more Carbs +40.1%
Contains more Water +86.2%
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
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 Fats +1774.4%
Contains more Other +42.9%
Contains more Protein +52.4%
Contains more Carbs +40.1%
Contains more Water +86.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +2616.5%
Contains more Polyunsaturated fat +2109.6%
Contains less Saturated Fat -96.6%
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: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +2616.5%
Contains more Polyunsaturated fat +2109.6%
Contains less Saturated Fat -96.6%

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 Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Black gram Opinion
Net carbs 7.72g 40.69g Black gram
Protein 16.54g 25.21g Black gram
Fats 30.74g 1.64g Seed
Carbs 42.12g 58.99g Black gram
Calories 486kcal 341kcal Seed
Fiber 34.4g 18.3g Seed
Calcium 631mg 138mg Seed
Iron 7.72mg 7.57mg Seed
Magnesium 335mg 267mg Seed
Phosphorus 860mg 379mg Seed
Potassium 407mg 983mg Black gram
Sodium 16mg 38mg Seed
Zinc 4.58mg 3.35mg Seed
Copper 0.924mg 0.981mg Black gram
Manganese 2.723mg 1.527mg Seed
Selenium 55.2µg 8.2µg Seed
Vitamin A 54IU 23IU Seed
Vitamin A RAE 1µg Black gram
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.273mg Seed
Vitamin B2 0.17mg 0.254mg Black gram
Vitamin B3 8.83mg 1.447mg Seed
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg Black gram
Folate 49µg 216µg Black gram
Tryptophan 0.436mg 0.263mg Seed
Threonine 0.709mg 0.875mg Black gram
Isoleucine 0.801mg 1.287mg Black gram
Leucine 1.371mg 2.089mg Black gram
Lysine 0.97mg 1.674mg Black gram
Methionine 0.588mg 0.367mg Seed
Phenylalanine 1.016mg 1.473mg Black gram
Valine 0.95mg 1.416mg Black gram
Histidine 0.531mg 0.706mg Black gram
Trans Fat 0.14g 0g Black gram
Saturated Fat 3.33g 0.114g Black gram
Monounsaturated Fat 2.309g 0.085g Seed
Polyunsaturated fat 23.665g 1.071g 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

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
36%
Black gram
Minerals Daily Need Coverage Score
221%
Seed
143%
Black gram

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 22mg)
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 is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.216g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/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.