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Adzuki bean vs Black gram - In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Black gram

  • Black gram has less Folate, Copper, Manganese, Iron, Zinc, Phosphorus, Potassium, Vitamin B1, Fiber, and Vitamin B6.
  • Adzuki bean covers your daily Folate needs 132% more than Black gram.
  • Black gram contains 8 times less Copper than Adzuki bean. Adzuki bean contains 1.094mg of Copper, while Black gram contains 0.139mg.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Adzuki bean vs Black gram 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +184.6%
Contains more Calcium +24.5%
Contains more Potassium +442.9%
Contains more Magnesium +101.6%
Contains more Copper +687.1%
Contains more Zinc +507.2%
Contains more Phosphorus +144.2%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +184.6%
Contains more Calcium +24.5%
Contains more Potassium +442.9%
Contains more Magnesium +101.6%
Contains more Copper +687.1%
Contains more Zinc +507.2%
Contains more Phosphorus +144.2%
Contains less Sodium -28.6%

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 B1 +203.3%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +239.7%
Contains more Vitamin B6 +505.2%
Contains more Folate +561.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +82.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin B1 +203.3%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +239.7%
Contains more Vitamin B6 +505.2%
Contains more Folate +561.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +82.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
17
Black gram
Mineral Summary Score
134
Adzuki bean
35
Black gram

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 food.
Protein
119%
Adzuki bean
45%
Black gram
Carbohydrates
63%
Adzuki bean
18%
Black gram
Fats
2%
Adzuki bean
3%
Black gram

Comparison summary table

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

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

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Comparison summary

Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.153g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 17)
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)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Black gram Opinion
Calories 329 105 Adzuki bean
Protein 19.87 7.54 Adzuki bean
Fats 0.53 0.55 Black gram
Vitamin C 0 1 Black gram
Carbs 62.9 18.34 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 1.75 Adzuki bean
Calcium 66 53 Adzuki bean
Potassium 1254 231 Adzuki bean
Magnesium 127 63 Adzuki bean
Sugar 2.01 Adzuki bean
Fiber 12.7 6.4 Adzuki bean
Copper 1.094 0.139 Adzuki bean
Zinc 5.04 0.83 Adzuki bean
Starch
Phosphorus 381 156 Adzuki bean
Sodium 5 7 Adzuki bean
Vitamin A 17 31 Black gram
Vitamin E 0.15 Black gram
Vitamin D 0 0
Vitamin B1 0.455 0.15 Adzuki bean
Vitamin B2 0.22 0.075 Adzuki bean
Vitamin B3 2.63 1.5 Adzuki bean
Vitamin B5 1.471 0.433 Adzuki bean
Vitamin B6 0.351 0.058 Adzuki bean
Vitamin B12 0 0
Vitamin K 2.7 Black gram
Folate 622 94 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 0.038 Black gram
Monounsaturated Fat 0.05 0.029 Adzuki bean
Polyunsaturated fat 0.113 0.359 Black gram
Tryptophan 0.191 0.078 Adzuki bean
Threonine 0.674 0.262 Adzuki bean
Isoleucine 0.791 0.385 Adzuki bean
Leucine 1.668 0.625 Adzuki bean
Lysine 1.497 0.5 Adzuki bean
Methionine 0.21 0.11 Adzuki bean
Phenylalanine 1.052 0.44 Adzuki bean
Valine 1.023 0.423 Adzuki bean
Histidine 0.524 0.211 Adzuki bean
Fructose

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/173727/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.