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  6. Flax vs. Black gram

Flax vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Flax and Black gram

  • Flax has more Vitamin B1, Manganese, Phosphorus, Fiber, Selenium, Magnesium, and Copper, while Black gram has more Folate, and Iron.
  • Flax covers your daily need of Vitamin B1 114% more than Black gram.
  • Flax contains 32 times more Saturated Fat than Black gram. While Flax contains 3.663g of Saturated Fat, Black gram contains only 0.114g.

These are the specific foods used in this comparison Seeds, flaxseed and Mungo beans, mature seeds, raw.

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
8
:
2
Black gram
Black gram
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Zinc +29.6%
Contains more Copper +24.4%
Contains more Manganese +62.5%
Contains more Selenium +209.8%
Contains more Iron +32.1%
Contains more Potassium +20.9%
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 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +84.8%
Contains more Magnesium +46.8%
Contains more Phosphorus +69.4%
Contains less Sodium -21.1%
Contains more Zinc +29.6%
Contains more Copper +24.4%
Contains more Manganese +62.5%
Contains more Selenium +209.8%
Contains more Iron +32.1%
Contains more Potassium +20.9%

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 C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Contains more Folate +148.3%
Equal in Vitamin B5 - 0.906
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +502.2%
Contains more Vitamin B3 +112.9%
Contains more Vitamin B6 +68.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.8%
Contains more Folate +148.3%
Equal in Vitamin B5 - 0.906

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Black gram
Black gram
Contains more Fats +2470.7%
Contains more Other +10.4%
Contains more Protein +37.8%
Contains more Carbs +104.3%
Contains more Water +55.2%
Equal in Other - 3.36
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
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 +2470.7%
Contains more Other +10.4%
Contains more Protein +37.8%
Contains more Carbs +104.3%
Contains more Water +55.2%
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +8755.3%
Contains more Polyunsaturated fat +2582.5%
Contains less Saturated Fat -96.9%
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: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +8755.3%
Contains more Polyunsaturated fat +2582.5%
Contains less Saturated Fat -96.9%

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 Sodium ok
Rich in vitamins ok
Lower in Sugar 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 40.69g Black gram
Protein 18.29g 25.21g Black gram
Fats 42.16g 1.64g Flax
Carbs 28.88g 58.99g Black gram
Calories 534kcal 341kcal Flax
Sugar 1.55g Black gram
Fiber 27.3g 18.3g Flax
Calcium 255mg 138mg Flax
Iron 5.73mg 7.57mg Black gram
Magnesium 392mg 267mg Flax
Phosphorus 642mg 379mg Flax
Potassium 813mg 983mg Black gram
Sodium 30mg 38mg Flax
Zinc 4.34mg 3.35mg Flax
Copper 1.22mg 0.981mg Flax
Manganese 2.482mg 1.527mg Flax
Selenium 25.4µg 8.2µg Flax
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.273mg Flax
Vitamin B2 0.161mg 0.254mg Black gram
Vitamin B3 3.08mg 1.447mg Flax
Vitamin B5 0.985mg 0.906mg Flax
Vitamin B6 0.473mg 0.281mg Flax
Folate 87µg 216µg Black gram
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.263mg Flax
Threonine 0.766mg 0.875mg Black gram
Isoleucine 0.896mg 1.287mg Black gram
Leucine 1.235mg 2.089mg Black gram
Lysine 0.862mg 1.674mg Black gram
Methionine 0.37mg 0.367mg Flax
Phenylalanine 0.957mg 1.473mg Black gram
Valine 1.072mg 1.416mg Black gram
Histidine 0.472mg 0.706mg Black gram
Saturated Fat 3.663g 0.114g Black gram
Monounsaturated Fat 7.527g 0.085g Flax
Polyunsaturated fat 28.73g 1.071g 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

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
36%
Black gram
Minerals Daily Need Coverage Score
191%
Flax
143%
Black gram

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.549g)
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/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.