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Black gram vs Cranberry bean - In-Depth Nutrition Comparison

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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 Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Contains more Potassium +35.5%
Contains less Sodium -84.2%
Equal in Calcium - 127
Equal in Zinc - 3.63
Equal in Phosphorus - 372
Contains more Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Contains more Potassium +35.5%
Contains less Sodium -84.2%
Equal in Calcium - 127
Equal in Zinc - 3.63
Equal in Phosphorus - 372

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
:
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B1 +173.6%
Equal in Vitamin B3 - 1.455
Equal in Vitamin B6 - 0.309
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B1 +173.6%
Equal in Vitamin B3 - 1.455
Equal in Vitamin B6 - 0.309

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
23
Cranberry bean
Mineral Summary Score
98
Black gram
82
Cranberry bean

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 the food
Protein
151%
Black gram
138%
Cranberry bean
Carbohydrates
59%
Black gram
60%
Cranberry bean
Fats
8%
Black gram
6%
Cranberry bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Cranberry bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Cranberry bean Opinion
Calories 341 335 Black gram
Protein 25.21 23.03 Black gram
Fats 1.64 1.23 Black gram
Vitamin C 0 0
Carbs 58.99 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5 Black gram
Calcium 138 127 Black gram
Potassium 983 1332 Cranberry bean
Magnesium 267 156 Black gram
Sugars
Fiber 18.3 24.7 Cranberry bean
Copper 0.981 0.794 Black gram
Zinc 3.35 3.63 Cranberry bean
Starch
Phosphorus 379 372 Black gram
Sodium 38 6 Cranberry bean
Vitamin A 23 2 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.747 Cranberry bean
Vitamin B2 0.254 0.213 Black gram
Vitamin B3 1.447 1.455 Cranberry bean
Vitamin B5 0.906 0.748 Black gram
Vitamin B6 0.281 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.114 0.316 Black gram
Monounsaturated Fat 0.085 0.106 Cranberry bean
Polyunsaturated fat 1.071 0.527 Black gram
Tryptophan 0.263 0.273 Cranberry bean
Threonine 0.875 0.969 Cranberry bean
Isoleucine 1.287 1.017 Black gram
Leucine 2.089 1.838 Black gram
Lysine 1.674 1.58 Black gram
Methionine 0.367 0.346 Black gram
Phenylalanine 1.473 1.245 Black gram
Valine 1.416 1.205 Black gram
Histidine 0.706 0.641 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.