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  6. Adzuki bean vs. Black gram

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

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A recap on the differences between adzuki bean and black gram

  • Adzuki bean has less copper, iron, magnesium, fiber, manganese, phosphorus, folate, vitamin B2, zinc, and vitamin B6.
  • Black gram covers your daily copper needs 76% more than adzuki bean.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt 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 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -78.9%
Contains more MagnesiumMagnesium +413.5%
Contains more CalciumCalcium +392.9%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +278.5%
Contains more CopperCopper +229.2%
Contains more ZincZinc +89.3%
Contains more PhosphorusPhosphorus +125.6%
Contains more ManganeseManganese +166.5%
Contains more SeleniumSelenium +583.3%

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% 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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +137.4%
Contains more Vitamin B2Vitamin B2 +296.9%
Contains more Vitamin B3Vitamin B3 +101.8%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +192.7%
Contains more FolateFolate +78.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Black gram DV% diff.
Copper 0.298mg 0.981mg 76%
Iron 2mg 7.57mg 70%
Magnesium 52mg 267mg 51%
Fiber 7.3g 18.3g 44%
Manganese 0.573mg 1.527mg 41%
Protein 7.52g 25.21g 35%
Phosphorus 168mg 379mg 30%
Folate 121µg 216µg 24%
Vitamin B2 0.064mg 0.254mg 15%
Vitamin B6 0.096mg 0.281mg 14%
Zinc 1.77mg 3.35mg 14%
Vitamin B1 0.115mg 0.273mg 13%
Potassium 532mg 983mg 13%
Selenium 1.2µg 8.2µg 13%
Calories 128kcal 341kcal 11%
Calcium 28mg 138mg 11%
Carbs 24.77g 58.99g 11%
Vitamin B5 0.43mg 0.906mg 10%
Polyunsaturated fat 0.021g 1.071g 7%
Vitamin B3 0.717mg 1.447mg 5%
Fats 0.1g 1.64g 2%
Sodium 8mg 38mg 1%
Net carbs 17.47g 40.69g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.036g 0.114g 0%
Monounsaturated fat 0.009g 0.085g 0%
Tryptophan 0.072mg 0.263mg 0%
Threonine 0.255mg 0.875mg 0%
Isoleucine 0.3mg 1.287mg 0%
Leucine 0.632mg 2.089mg 0%
Lysine 0.567mg 1.674mg 0%
Methionine 0.079mg 0.367mg 0%
Phenylalanine 0.398mg 1.473mg 0%
Valine 0.387mg 1.416mg 0%
Histidine 0.198mg 0.706mg 0%

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
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 +513.8%
Contains more ProteinProtein +235.2%
Contains more FatsFats +1540%
Contains more CarbsCarbs +138.2%
Contains more OtherOther +154.5%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +844.4%
Contains more Poly. FatPolyunsaturated fat +5000%

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/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.