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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.

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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 +14.9%
Contains more Calcium +15.9%
Contains more Potassium +52.6%
Contains more Phosphorus +16.1%
Contains less Sodium -76.3%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Equal in Copper - 0.981
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Iron +14.9%
Contains more Calcium +15.9%
Contains more Potassium +52.6%
Contains more Phosphorus +16.1%
Contains less Sodium -76.3%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 +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

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
65
Black turtle bean
36
Black gram
Mineral Summary Score
150
Black turtle 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
128%
Black turtle bean
151%
Black gram
Carbohydrates
63%
Black turtle bean
59%
Black gram
Fats
4%
Black turtle 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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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 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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Black gram Opinion
Calories 339 341 Black gram
Protein 21.25 25.21 Black gram
Fats 0.9 1.64 Black gram
Vitamin C 0 0
Carbs 63.25 58.99 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 7.57 Black turtle bean
Calcium 160 138 Black turtle bean
Potassium 1500 983 Black turtle bean
Magnesium 160 267 Black gram
Sugar 2.12 Black gram
Fiber 15.5 18.3 Black gram
Copper 1 0.981 Black turtle bean
Zinc 2.2 3.35 Black gram
Starch
Phosphorus 440 379 Black turtle bean
Sodium 9 38 Black turtle bean
Vitamin A 17 23 Black gram
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.273 Black turtle bean
Vitamin B2 0.193 0.254 Black gram
Vitamin B3 1.955 1.447 Black turtle bean
Vitamin B5 0.899 0.906 Black gram
Vitamin B6 0.286 0.281 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 216 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.114 Black gram
Monounsaturated Fat 0.078 0.085 Black gram
Polyunsaturated fat 0.387 1.071 Black gram
Tryptophan 0.252 0.263 Black gram
Threonine 0.894 0.875 Black turtle bean
Isoleucine 0.938 1.287 Black gram
Leucine 1.697 2.089 Black gram
Lysine 1.459 1.674 Black gram
Methionine 0.32 0.367 Black gram
Phenylalanine 1.149 1.473 Black gram
Valine 1.112 1.416 Black gram
Histidine 0.592 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. 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.