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  6. Adzuki bean vs. Black gram

Adzuki bean vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Black gram?

  • Black gram has less Copper, Potassium, Zinc, Manganese, and Folate than Adzuki bean.
  • Adzuki bean's daily need coverage for Copper is 18% higher.
  • Adzuki bean has 2 times more Potassium than Black gram. Adzuki bean has 532mg of Potassium, while Black gram has 231mg.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

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.
Adzuki bean
Adzuki bean
6
:
4
Black gram
Black gram
Contains more Iron +14.3%
Contains more Potassium +130.3%
Contains more Zinc +113.3%
Contains more Copper +114.4%
Contains more Manganese +39.1%
Contains more Calcium +89.3%
Contains more Magnesium +21.2%
Contains less Sodium -12.5%
Contains more Selenium +108.3%
Equal in Phosphorus - 156
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +14.3%
Contains more Potassium +130.3%
Contains more Zinc +113.3%
Contains more Copper +114.4%
Contains more Manganese +39.1%
Contains more Calcium +89.3%
Contains more Magnesium +21.2%
Contains less Sodium -12.5%
Contains more Selenium +108.3%
Equal in Phosphorus - 156

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.
Adzuki bean
Adzuki bean
2
:
8
Black gram
Black gram
Contains more Vitamin B6 +65.5%
Contains more Folate +28.7%
Contains more Vitamin A +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +17.2%
Contains more Vitamin B3 +109.2%
Equal in Vitamin B5 - 0.433
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B6 +65.5%
Contains more Folate +28.7%
Contains more Vitamin A +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +17.2%
Contains more Vitamin B3 +109.2%
Equal in Vitamin B5 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
3
Black gram
Black gram
Contains more Carbs +35.1%
Contains more Other +24.5%
Contains more Fats +450%
Equal in Protein - 7.54
Equal in Water - 72.51
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Carbs +35.1%
Contains more Other +24.5%
Contains more Fats +450%
Equal in Protein - 7.54
Equal in Water - 72.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +1609.5%
Equal in Saturated Fat - 0.038
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +1609.5%
Equal in Saturated Fat - 0.038

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 Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Black gram Opinion
Net carbs 17.47g 11.94g Adzuki bean
Protein 7.52g 7.54g Black gram
Fats 0.1g 0.55g Black gram
Carbs 24.77g 18.34g Adzuki bean
Calories 128kcal 105kcal Adzuki bean
Sugar 2.01g Adzuki bean
Fiber 7.3g 6.4g Adzuki bean
Calcium 28mg 53mg Black gram
Iron 2mg 1.75mg Adzuki bean
Magnesium 52mg 63mg Black gram
Phosphorus 168mg 156mg Adzuki bean
Potassium 532mg 231mg Adzuki bean
Sodium 8mg 7mg Black gram
Zinc 1.77mg 0.83mg Adzuki bean
Copper 0.298mg 0.139mg Adzuki bean
Manganese 0.573mg 0.412mg Adzuki bean
Selenium 1.2µg 2.5µg Black gram
Vitamin A 6IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.115mg 0.15mg Black gram
Vitamin B2 0.064mg 0.075mg Black gram
Vitamin B3 0.717mg 1.5mg Black gram
Vitamin B5 0.43mg 0.433mg Black gram
Vitamin B6 0.096mg 0.058mg Adzuki bean
Folate 121µg 94µg Adzuki bean
Vitamin K 2.7µg Black gram
Tryptophan 0.072mg 0.078mg Black gram
Threonine 0.255mg 0.262mg Black gram
Isoleucine 0.3mg 0.385mg Black gram
Leucine 0.632mg 0.625mg Adzuki bean
Lysine 0.567mg 0.5mg Adzuki bean
Methionine 0.079mg 0.11mg Black gram
Phenylalanine 0.398mg 0.44mg Black gram
Valine 0.387mg 0.423mg Black gram
Histidine 0.198mg 0.211mg Black gram
Saturated Fat 0.036g 0.038g Adzuki bean
Monounsaturated Fat 0.009g 0.029g Black gram
Polyunsaturated fat 0.021g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Adzuki bean
17%
Black gram
Minerals Daily Need Coverage Score
47%
Adzuki bean
35%
Black gram

Comparison summary

Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.