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  6. Flax vs. Black gram

Flax vs. Black gram — In-Depth Nutrition Comparison

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The main differences between Flax and Black gram

  • Black gram contains less Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc than Flax.
  • Daily need coverage for Vitamin B1 from Flax is 125% higher.
  • Black gram has 10 times less Selenium than Flax. Flax has 25.4µg of Selenium, while Black gram has 2.5µg.

Food types used in this article are Seeds, flaxseed and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Flax 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.
Flax
Flax
9
:
1
Black gram
Black gram
Contains more Calcium +381.1%
Contains more Iron +227.4%
Contains more Magnesium +522.2%
Contains more Phosphorus +311.5%
Contains more Potassium +251.9%
Contains more Zinc +422.9%
Contains more Copper +777.7%
Contains more Manganese +502.4%
Contains more Selenium +916%
Contains less Sodium -76.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +381.1%
Contains more Iron +227.4%
Contains more Magnesium +522.2%
Contains more Phosphorus +311.5%
Contains more Potassium +251.9%
Contains more Zinc +422.9%
Contains more Copper +777.7%
Contains more Manganese +502.4%
Contains more Selenium +916%
Contains less Sodium -76.7%

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.
Flax
Flax
7
:
3
Black gram
Black gram
Contains more Vitamin E +106.7%
Contains more Vitamin B1 +996%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +715.5%
Contains more Vitamin K +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Equal in Folate - 94
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +106.7%
Contains more Vitamin B1 +996%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +715.5%
Contains more Vitamin K +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Black gram
Black gram
Contains more Protein +142.6%
Contains more Fats +7565.5%
Contains more Carbs +57.5%
Contains more Other +250%
Contains more Water +941.8%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +142.6%
Contains more Fats +7565.5%
Contains more Carbs +57.5%
Contains more Other +250%
Contains more Water +941.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +25855.2%
Contains more Polyunsaturated fat +7902.8%
Contains less Saturated Fat -99%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 +25855.2%
Contains more Polyunsaturated fat +7902.8%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Black gram Opinion
Net carbs 1.58g 11.94g Black gram
Protein 18.29g 7.54g Flax
Fats 42.16g 0.55g Flax
Carbs 28.88g 18.34g Flax
Calories 534kcal 105kcal Flax
Sugar 1.55g 2.01g Flax
Fiber 27.3g 6.4g Flax
Calcium 255mg 53mg Flax
Iron 5.73mg 1.75mg Flax
Magnesium 392mg 63mg Flax
Phosphorus 642mg 156mg Flax
Potassium 813mg 231mg Flax
Sodium 30mg 7mg Black gram
Zinc 4.34mg 0.83mg Flax
Copper 1.22mg 0.139mg Flax
Manganese 2.482mg 0.412mg Flax
Selenium 25.4µg 2.5µg Flax
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.31mg 0.15mg Flax
Vitamin C 0.6mg 1mg Black gram
Vitamin B1 1.644mg 0.15mg Flax
Vitamin B2 0.161mg 0.075mg Flax
Vitamin B3 3.08mg 1.5mg Flax
Vitamin B5 0.985mg 0.433mg Flax
Vitamin B6 0.473mg 0.058mg Flax
Folate 87µg 94µg Black gram
Vitamin K 4.3µg 2.7µg Flax
Tryptophan 0.297mg 0.078mg Flax
Threonine 0.766mg 0.262mg Flax
Isoleucine 0.896mg 0.385mg Flax
Leucine 1.235mg 0.625mg Flax
Lysine 0.862mg 0.5mg Flax
Methionine 0.37mg 0.11mg Flax
Phenylalanine 0.957mg 0.44mg Flax
Valine 1.072mg 0.423mg Flax
Histidine 0.472mg 0.211mg Flax
Saturated Fat 3.663g 0.038g Black gram
Monounsaturated Fat 7.527g 0.029g Flax
Polyunsaturated fat 28.73g 0.359g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
17%
Black gram
Minerals Daily Need Coverage Score
191%
Flax
35%
Black gram

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.46g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.625g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.