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

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Differences between black turtle bean and black gram

  • Black turtle bean has more copper, iron, fiber, vitamin B1, and potassium, while black gram has more vitamin B3.
  • Black turtle bean's daily need coverage for copper is 14% higher.
  • Black gram contains 6 times less vitamin E than black turtle bean. Black turtle bean contains 0.87mg of vitamin E, while black gram contains 0.15mg.
  • The amount of sugar in black turtle bean is lower.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of black gram is 43.

The food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle 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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 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 +87.4%
Contains more IronIron +62.9%
Contains more CopperCopper +93.5%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +28.6%
Contains more ManganeseManganese +26%
Contains more SeleniumSelenium +108.3%
~equal in Calcium ~53mg
~equal in Zinc ~0.83mg
~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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +22.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B5Vitamin B5 +66.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~94µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Black gram DV% diff.
Iron 2.85mg 1.75mg 14%
Copper 0.269mg 0.139mg 14%
Fiber 8.3g 6.4g 8%
Potassium 433mg 231mg 6%
Vitamin B3 0.527mg 1.5mg 6%
Vitamin B1 0.225mg 0.15mg 6%
Vitamin E 0.87mg 0.15mg 5%
Manganese 0.327mg 0.412mg 4%
Magnesium 49mg 63mg 3%
Vitamin B5 0.26mg 0.433mg 3%
Carbs 24.35g 18.34g 2%
Folate 86µg 94µg 2%
Selenium 1.2µg 2.5µg 2%
Vitamin B6 0.077mg 0.058mg 1%
Choline 32.6mg 29.6mg 1%
Polyunsaturated fat 0.149g 0.359g 1%
Vitamin B2 0.056mg 0.075mg 1%
Protein 8.18g 7.54g 1%
Calories 130kcal 105kcal 1%
Phosphorus 152mg 156mg 1%
Zinc 0.76mg 0.83mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.35g 0.55g 0%
Net carbs 16.05g 11.94g N/A
Calcium 55mg 53mg 0%
Sugar 0.32g 2.01g N/A
Sodium 3mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 3.3µg 2.7µg 0%
Saturated fat 0.089g 0.038g 0%
Monounsaturated fat 0.03g 0.029g 0%
Tryptophan 0.097mg 0.078mg 0%
Threonine 0.344mg 0.262mg 0%
Isoleucine 0.361mg 0.385mg 0%
Leucine 0.653mg 0.625mg 0%
Lysine 0.562mg 0.5mg 0%
Methionine 0.123mg 0.11mg 0%
Phenylalanine 0.442mg 0.44mg 0%
Valine 0.428mg 0.423mg 0%
Histidine 0.228mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +32.8%
Contains more OtherOther +30.2%
Contains more FatsFats +57.1%
Contains more WaterWater +10.3%
~equal in Protein ~7.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 less Sat. FatSaturated fat -57.3%
Contains more Poly. FatPolyunsaturated fat +140.9%
~equal in Monounsaturated fat ~0.029g

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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/175187/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.