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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 from 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.

Food types used in this article are Beans, adzuki, mature seeds, raw and Mungo beans, mature seeds, raw.

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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 Potassium +27.6%
Contains more Copper +11.5%
Contains more Zinc +50.4%
Contains less Sodium -86.8%
Contains more Iron +52%
Contains more Calcium +109.1%
Contains more Magnesium +110.2%
Equal in Phosphorus - 379
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Potassium +27.6%
Contains more Copper +11.5%
Contains more Zinc +50.4%
Contains less Sodium -86.8%
Contains more Iron +52%
Contains more Calcium +109.1%
Contains more Magnesium +110.2%
Equal in Phosphorus - 379

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 +66.7%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +62.4%
Contains more Vitamin B6 +24.9%
Contains more Folate +188%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +15.5%
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +62.4%
Contains more Vitamin B6 +24.9%
Contains more Folate +188%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +15.5%

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
36
Black gram
Mineral Summary Score
134
Adzuki bean
149
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
151%
Black gram
Carbohydrates
63%
Adzuki bean
59%
Black gram
Fats
2%
Adzuki bean
8%
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 Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals 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 - 0.077g)
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 - 17)
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.
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 329 341 Black gram
Protein 19.87 25.21 Black gram
Fats 0.53 1.64 Black gram
Vitamin C 0 0
Carbs 62.9 58.99 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 7.57 Black gram
Calcium 66 138 Black gram
Potassium 1254 983 Adzuki bean
Magnesium 127 267 Black gram
Sugar
Fiber 12.7 18.3 Black gram
Copper 1.094 0.981 Adzuki bean
Zinc 5.04 3.35 Adzuki bean
Starch
Phosphorus 381 379 Adzuki bean
Sodium 5 38 Adzuki bean
Vitamin A 17 23 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.273 Adzuki bean
Vitamin B2 0.22 0.254 Black gram
Vitamin B3 2.63 1.447 Adzuki bean
Vitamin B5 1.471 0.906 Adzuki bean
Vitamin B6 0.351 0.281 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folate 622 216 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 0.114 Black gram
Monounsaturated Fat 0.05 0.085 Black gram
Polyunsaturated fat 0.113 1.071 Black gram
Tryptophan 0.191 0.263 Black gram
Threonine 0.674 0.875 Black gram
Isoleucine 0.791 1.287 Black gram
Leucine 1.668 2.089 Black gram
Lysine 1.497 1.674 Black gram
Methionine 0.21 0.367 Black gram
Phenylalanine 1.052 1.473 Black gram
Valine 1.023 1.416 Black gram
Histidine 0.524 0.706 Black gram
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/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.