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  6. Flax seeds vs. Black gram

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

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The main differences between flax seeds and black gram

  • Black gram contains less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, vitamin B6, and zinc than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 125% higher.
  • Black gram has 10 times less selenium than flax seeds. Flax seeds have 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +522.2%
Contains more CalciumCalcium +381.1%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +227.4%
Contains more CopperCopper +777.7%
Contains more ZincZinc +422.9%
Contains more PhosphorusPhosphorus +311.5%
Contains more ManganeseManganese +502.4%
Contains more SeleniumSelenium +916%
Contains less SodiumSodium -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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +996%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin B5Vitamin B5 +127.5%
Contains more Vitamin B6Vitamin B6 +715.5%
Contains more Vitamin KVitamin K +59.3%
Contains more CholineCholine +165.9%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~94µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +142.6%
Contains more FatsFats +7565.5%
Contains more CarbsCarbs +57.5%
Contains more OtherOther +250%
Contains more WaterWater +941.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +25855.2%
Contains more Poly. FatPolyunsaturated fat +7902.8%
Contains less Sat. FatSaturated 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 seeds 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 seeds Black gram DV% diff.
Polyunsaturated fat 28.73g 0.359g 189%
Vitamin B1 1.644mg 0.15mg 125%
Copper 1.22mg 0.139mg 120%
Manganese 2.482mg 0.412mg 90%
Fiber 27.3g 6.4g 84%
Magnesium 392mg 63mg 78%
Phosphorus 642mg 156mg 69%
Fats 42.16g 0.55g 64%
Iron 5.73mg 1.75mg 50%
Selenium 25.4µg 2.5µg 42%
Zinc 4.34mg 0.83mg 32%
Vitamin B6 0.473mg 0.058mg 32%
Protein 18.29g 7.54g 22%
Calories 534kcal 105kcal 21%
Calcium 255mg 53mg 20%
Monounsaturated fat 7.527g 0.029g 19%
Potassium 813mg 231mg 17%
Saturated fat 3.663g 0.038g 16%
Vitamin B5 0.985mg 0.433mg 11%
Vitamin B3 3.08mg 1.5mg 10%
Choline 78.7mg 29.6mg 9%
Vitamin B2 0.161mg 0.075mg 7%
Carbs 28.88g 18.34g 4%
Folate 87µg 94µg 2%
Vitamin E 0.31mg 0.15mg 1%
Vitamin K 4.3µg 2.7µg 1%
Sodium 30mg 7mg 1%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 11.94g N/A
Sugar 1.55g 2.01g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.297mg 0.078mg 0%
Threonine 0.766mg 0.262mg 0%
Isoleucine 0.896mg 0.385mg 0%
Leucine 1.235mg 0.625mg 0%
Lysine 0.862mg 0.5mg 0%
Methionine 0.37mg 0.11mg 0%
Phenylalanine 0.957mg 0.44mg 0%
Valine 1.072mg 0.423mg 0%
Histidine 0.472mg 0.211mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
17%
Black gram
Minerals Daily Need Coverage Score
191%
Flax seeds
35%
Black gram

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.46g)
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - 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.