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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -76.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose 0g g 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
Vitamin A 0IU 31IU Black gram
Vitamin E 0.31mg 0.15mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.038g Black gram
Monounsaturated Fat 7.527g 0.029g Flax
Polyunsaturated fat 28.73g 0.359g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
17
Black gram
Mineral Summary Score
181
Flax
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
45%
Black gram
Carbohydrates
29%
Flax
18%
Black gram
Fats
195%
Flax
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.