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  6. Flax seeds vs. Black gram

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

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Summary of differences between flax seeds and black gram

  • Flax seeds have more vitamin B1, manganese, phosphorus, fiber, selenium, magnesium, and copper, while black gram has more folate and iron.
  • Flax seeds cover your daily need for vitamin B1, 114% more than black gram.
  • Flax seeds contain 32 times more saturated fat than black gram. While flax seeds contain 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 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +46.8%
Contains more CalciumCalcium +84.8%
Contains more CopperCopper +24.4%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +69.4%
Contains less SodiumSodium -21.1%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +209.8%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +32.1%

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 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 +502.2%
Contains more Vitamin B3Vitamin B3 +112.9%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more FolateFolate +148.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Black gram DV% diff.
Polyunsaturated fat 28.73g 1.071g 184%
Vitamin B1 1.644mg 0.273mg 114%
Fats 42.16g 1.64g 62%
Manganese 2.482mg 1.527mg 42%
Phosphorus 642mg 379mg 38%
Fiber 27.3g 18.3g 36%
Folate 87µg 216µg 32%
Selenium 25.4µg 8.2µg 31%
Magnesium 392mg 267mg 30%
Copper 1.22mg 0.981mg 27%
Iron 5.73mg 7.57mg 23%
Monounsaturated fat 7.527g 0.085g 19%
Saturated fat 3.663g 0.114g 16%
Vitamin B6 0.473mg 0.281mg 15%
Choline 78.7mg 14%
Protein 18.29g 25.21g 14%
Calcium 255mg 138mg 12%
Vitamin B3 3.08mg 1.447mg 10%
Calories 534kcal 341kcal 10%
Carbs 28.88g 58.99g 10%
Zinc 4.34mg 3.35mg 9%
Vitamin B2 0.161mg 0.254mg 7%
Potassium 813mg 983mg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin B5 0.985mg 0.906mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 40.69g N/A
Sugar 1.55g N/A
Sodium 30mg 38mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.263mg 0%
Threonine 0.766mg 0.875mg 0%
Isoleucine 0.896mg 1.287mg 0%
Leucine 1.235mg 2.089mg 0%
Lysine 0.862mg 1.674mg 0%
Methionine 0.37mg 0.367mg 0%
Phenylalanine 0.957mg 1.473mg 0%
Valine 1.072mg 1.416mg 0%
Histidine 0.472mg 0.706mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
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 +2470.7%
Contains more ProteinProtein +37.8%
Contains more CarbsCarbs +104.3%
Contains more WaterWater +55.2%
~equal in Other ~3.36g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +8755.3%
Contains more Poly. FatPolyunsaturated fat +2582.5%
Contains less Sat. FatSaturated fat -96.9%

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/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.