Adzuki bean vs. Black gram — In-Depth Nutrition Comparison
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The main differences between adzuki bean and black gram
- Adzuki bean has more folate, zinc, vitamin B1, copper, vitamin B5, and manganese; however, black gram has more magnesium, iron, fiber, and selenium.
- Daily need coverage for folate for adzuki bean is 102% higher.
- Black gram has 2 times less vitamin B1 than adzuki bean. Adzuki bean has 0.455mg of vitamin B1, while black gram has 0.273mg.
- Black gram has a higher glycemic index than adzuki bean.
Food types used in this article are Beans, adzuki, mature seeds, raw and Mungo beans, mature seeds, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +27.6% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +50.4% |
| Contains less SodiumSodium | -86.8% |
| Contains more ManganeseManganese | +13.3% |
| Contains more MagnesiumMagnesium | +110.2% |
| Contains more CalciumCalcium | +109.1% |
| Contains more IronIron | +52% |
| Contains more SeleniumSelenium | +164.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +62.4% |
| Contains more Vitamin B6Vitamin B6 | +24.9% |
| Contains more FolateFolate | +188% |
| Contains more Vitamin B2Vitamin B2 | +15.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more WaterWater | +24.4% |
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +209.4% |
~equal in
Carbs
~58.99g
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Mono. FatMonounsaturated fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +847.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 622µg | 216µg | 102% |
| Magnesium | 127mg | 267mg | 33% |
| Iron | 4.98mg | 7.57mg | 32% |
| Fiber | 12.7g | 18.3g | 22% |
| Zinc | 5.04mg | 3.35mg | 15% |
| Vitamin B1 | 0.455mg | 0.273mg | 15% |
| Copper | 1.094mg | 0.981mg | 13% |
| Vitamin B5 | 1.471mg | 0.906mg | 11% |
| Protein | 19.87g | 25.21g | 11% |
| Manganese | 1.73mg | 1.527mg | 9% |
| Selenium | 3.1µg | 8.2µg | 9% |
| Potassium | 1254mg | 983mg | 8% |
| Calcium | 66mg | 138mg | 7% |
| Vitamin B3 | 2.63mg | 1.447mg | 7% |
| Polyunsaturated fat | 0.113g | 1.071g | 6% |
| Vitamin B6 | 0.351mg | 0.281mg | 5% |
| Vitamin B2 | 0.22mg | 0.254mg | 3% |
| Fats | 0.53g | 1.64g | 2% |
| Calories | 329kcal | 341kcal | 1% |
| Sodium | 5mg | 38mg | 1% |
| Carbs | 62.9g | 58.99g | 1% |
| Net carbs | 50.2g | 40.69g | N/A |
| Phosphorus | 381mg | 379mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 0.191g | 0.114g | 0% |
| Monounsaturated fat | 0.05g | 0.085g | 0% |
| Tryptophan | 0.191mg | 0.263mg | 0% |
| Threonine | 0.674mg | 0.875mg | 0% |
| Isoleucine | 0.791mg | 1.287mg | 0% |
| Leucine | 1.668mg | 2.089mg | 0% |
| Lysine | 1.497mg | 1.674mg | 0% |
| Methionine | 0.21mg | 0.367mg | 0% |
| Phenylalanine | 1.052mg | 1.473mg | 0% |
| Valine | 1.023mg | 1.416mg | 0% |
| Histidine | 0.524mg | 0.706mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
65%
34%
Minerals Daily Need Coverage Score
132%
143%
Comparison summary
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Black gram is cheaper (difference - $0.5)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.