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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +14.3%
Contains more CopperCopper +114.4%
Contains more ZincZinc +113.3%
Contains more ManganeseManganese +39.1%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +89.3%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +108.3%
~equal in Phosphorus ~156mg

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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more FolateFolate +28.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +109.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.433mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
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 CarbsCarbs +35.1%
Contains more OtherOther +24.5%
Contains more FatsFats +450%
~equal in Protein ~7.54g
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated Fat +222.2%
Contains more Poly. FatPolyunsaturated fat +1609.5%
~equal in Saturated Fat ~0.038g

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
Calories 128kcal 105kcal Adzuki bean
Protein 7.52g 7.54g Black gram
Fats 0.1g 0.55g Black gram
Vitamin C 0mg 1mg Black gram
Net carbs 17.47g 11.94g Adzuki bean
Carbs 24.77g 18.34g Adzuki bean
Magnesium 52mg 63mg Black gram
Calcium 28mg 53mg Black gram
Potassium 532mg 231mg Adzuki bean
Iron 2mg 1.75mg Adzuki bean
Sugar 2.01g Adzuki bean
Fiber 7.3g 6.4g Adzuki bean
Copper 0.298mg 0.139mg Adzuki bean
Zinc 1.77mg 0.83mg Adzuki bean
Phosphorus 168mg 156mg Adzuki bean
Sodium 8mg 7mg Black gram
Vitamin A 6IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.573mg 0.412mg Adzuki bean
Selenium 1.2µg 2.5µg 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
Vitamin K 2.7µg Black gram
Folate 121µg 94µg Adzuki bean
Choline 29.6mg 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
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

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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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
15%
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

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/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.