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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

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 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%
~equal in Phosphorus ~379mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 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.
Adzuki bean Black gram
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Black gram 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?

ok
ok
is better in case of low diet
Adzuki bean Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
34%
Black gram
Minerals Daily Need Coverage Score
132%
Adzuki bean
143%
Black gram

Comparison summary

Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Adzuki bean
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.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.