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  6. Black turtle bean vs. Black gram

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

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How are Black turtle bean and Black gram different?

  • Black turtle bean is higher in Folate, Vitamin B1, Potassium, Iron, and Phosphorus, however, Black gram is richer in Magnesium, Manganese, Fiber, Zinc, and Selenium.
  • Daily need coverage for Folate from Black turtle bean is 57% higher.
  • Black turtle bean contains 3 times more Vitamin B1 than Black gram. While Black turtle bean contains 0.9mg of Vitamin B1, Black gram contains only 0.273mg.

Beans, black turtle, mature seeds, raw and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Black turtle 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.
Black turtle bean
Black turtle bean
6
:
4
Black gram
Black gram
Contains more Calcium +15.9%
Contains more Iron +14.9%
Contains more Phosphorus +16.1%
Contains more Potassium +52.6%
Contains less Sodium -76.3%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Manganese +52.7%
Contains more Selenium +156.3%
Equal in Copper - 0.981
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +15.9%
Contains more Iron +14.9%
Contains more Phosphorus +16.1%
Contains more Potassium +52.6%
Contains less Sodium -76.3%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Manganese +52.7%
Contains more Selenium +156.3%
Equal in Copper - 0.981

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.
Black turtle bean
Black turtle bean
6
:
3
Black gram
Black gram
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Equal in Vitamin B5 - 0.906
Equal in Vitamin B6 - 0.281
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Equal in Vitamin B5 - 0.906
Equal in Vitamin B6 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Black gram
Black gram
Contains more Protein +18.6%
Contains more Fats +82.2%
Equal in Carbs - 58.99
Equal in Water - 10.8
Equal in Other - 3.36
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Black gram
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 Protein +18.6%
Contains more Fats +82.2%
Equal in Carbs - 58.99
Equal in Water - 10.8
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
0
:
3
Black gram
Black gram
Contains less Saturated Fat -50.9%
Contains more Polyunsaturated fat +176.7%
Equal in Monounsaturated Fat - 0.085
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -50.9%
Contains more Polyunsaturated fat +176.7%
Equal in Monounsaturated Fat - 0.085

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Black gram
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Black gram Opinion
Net carbs 47.75g 40.69g Black turtle bean
Protein 21.25g 25.21g Black gram
Fats 0.9g 1.64g Black gram
Carbs 63.25g 58.99g Black turtle bean
Calories 339kcal 341kcal Black gram
Sugar 2.12g Black gram
Fiber 15.5g 18.3g Black gram
Calcium 160mg 138mg Black turtle bean
Iron 8.7mg 7.57mg Black turtle bean
Magnesium 160mg 267mg Black gram
Phosphorus 440mg 379mg Black turtle bean
Potassium 1500mg 983mg Black turtle bean
Sodium 9mg 38mg Black turtle bean
Zinc 2.2mg 3.35mg Black gram
Copper 1mg 0.981mg Black turtle bean
Manganese 1mg 1.527mg Black gram
Selenium 3.2µg 8.2µg Black gram
Vitamin A 17IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.273mg Black turtle bean
Vitamin B2 0.193mg 0.254mg Black gram
Vitamin B3 1.955mg 1.447mg Black turtle bean
Vitamin B5 0.899mg 0.906mg Black gram
Vitamin B6 0.286mg 0.281mg Black turtle bean
Folate 444µg 216µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.263mg Black gram
Threonine 0.894mg 0.875mg Black turtle bean
Isoleucine 0.938mg 1.287mg Black gram
Leucine 1.697mg 2.089mg Black gram
Lysine 1.459mg 1.674mg Black gram
Methionine 0.32mg 0.367mg Black gram
Phenylalanine 1.149mg 1.473mg Black gram
Valine 1.112mg 1.416mg Black gram
Histidine 0.592mg 0.706mg Black gram
Saturated Fat 0.232g 0.114g Black gram
Monounsaturated Fat 0.078g 0.085g Black gram
Polyunsaturated fat 0.387g 1.071g Black gram

Which food is preferable for your diet?

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

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
65%
Black turtle bean
36%
Black gram
Minerals Daily Need Coverage Score
135%
Black turtle bean
143%
Black gram

Comparison summary

Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.