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  6. Chia seeds vs. Black gram

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

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How are chia seeds and black gram different?

  • Chia seeds are 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 for chia seeds is 85% higher.
  • Chia seeds contain 6 times more vitamin B3 than black gram. While chia seeds contain 8.83mg of vitamin B3, black gram contains only 1.447mg.
  • Chia seeds have a lower glycemic index (15) than black gram (43).

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

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +25.5%
Contains more CalciumCalcium +357.2%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +78.3%
Contains more SeleniumSelenium +573.2%
Contains more PotassiumPotassium +141.5%
~equal in Iron ~7.57mg
~equal in Copper ~0.981mg

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% 0% 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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.1%
Contains more Vitamin B3Vitamin B3 +510.2%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more FolateFolate +340.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Black gram DV% diff.
Polyunsaturated fat 23.665g 1.071g 151%
Selenium 55.2µg 8.2µg 85%
Phosphorus 860mg 379mg 69%
Fiber 34.4g 18.3g 64%
Manganese 2.723mg 1.527mg 52%
Calcium 631mg 138mg 49%
Vitamin B3 8.83mg 1.447mg 46%
Fats 30.74g 1.64g 45%
Folate 49µg 216µg 42%
Vitamin B1 0.62mg 0.273mg 29%
Vitamin B6 0.281mg 22%
Vitamin B5 0.906mg 18%
Potassium 407mg 983mg 17%
Protein 16.54g 25.21g 17%
Magnesium 335mg 267mg 16%
Saturated fat 3.33g 0.114g 15%
Zinc 4.58mg 3.35mg 11%
Calories 486kcal 341kcal 7%
Monounsaturated fat 2.309g 0.085g 6%
Vitamin B2 0.17mg 0.254mg 6%
Carbs 42.12g 58.99g 6%
Copper 0.924mg 0.981mg 6%
Vitamin E 0.5mg 3%
Iron 7.72mg 7.57mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 38mg 1%
Net carbs 7.72g 40.69g N/A
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.263mg 0%
Threonine 0.709mg 0.875mg 0%
Isoleucine 0.801mg 1.287mg 0%
Leucine 1.371mg 2.089mg 0%
Lysine 0.97mg 1.674mg 0%
Methionine 0.588mg 0.367mg 0%
Phenylalanine 1.016mg 1.473mg 0%
Valine 0.95mg 1.416mg 0%
Histidine 0.531mg 0.706mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
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 FatsFats +1774.4%
Contains more OtherOther +42.9%
Contains more ProteinProtein +52.4%
Contains more CarbsCarbs +40.1%
Contains more WaterWater +86.2%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2616.5%
Contains more Poly. FatPolyunsaturated fat +2109.6%
Contains less Sat. FatSaturated fat -96.6%

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/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.