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  6. Cranberry bean raw vs. Black gram

Cranberry bean raw vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and black gram

  • Black gram has less folate, fiber, copper, vitamin B1, iron, potassium, phosphorus, zinc, magnesium, and manganese than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 128% more than black gram.
  • Cranberry bean raw has 6 times more potassium than black gram. While cranberry bean raw has 1332mg of potassium, black gram has only 231mg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 MagnesiumMagnesium +147.6%
Contains more CalciumCalcium +139.6%
Contains more PotassiumPotassium +476.6%
Contains more IronIron +185.7%
Contains more CopperCopper +471.2%
Contains more ZincZinc +337.3%
Contains more PhosphorusPhosphorus +138.5%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +123.3%
Contains more SeleniumSelenium +408%

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% 187% 49% 27% 45% 71% 0% 0% 453% 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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin B1Vitamin B1 +398%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +432.8%
Contains more FolateFolate +542.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Black gram DV% diff.
Folate 604µg 94µg 128%
Fiber 24.7g 6.4g 73%
Copper 0.794mg 0.139mg 73%
Vitamin B1 0.747mg 0.15mg 50%
Iron 5mg 1.75mg 41%
Potassium 1332mg 231mg 32%
Phosphorus 372mg 156mg 31%
Protein 23.03g 7.54g 31%
Zinc 3.63mg 0.83mg 25%
Magnesium 156mg 63mg 22%
Manganese 0.92mg 0.412mg 22%
Vitamin B6 0.309mg 0.058mg 19%
Selenium 12.7µg 2.5µg 19%
Carbs 60.05g 18.34g 14%
Calories 335kcal 105kcal 12%
Vitamin B2 0.213mg 0.075mg 11%
Calcium 127mg 53mg 7%
Vitamin B5 0.748mg 0.433mg 6%
Choline 29.6mg 5%
Vitamin K 2.7µg 2%
Saturated fat 0.316g 0.038g 1%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.527g 0.359g 1%
Vitamin C 0mg 1mg 1%
Fats 1.23g 0.55g 1%
Net carbs 35.35g 11.94g N/A
Sugar 2.01g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 1.455mg 1.5mg 0%
Monounsaturated fat 0.106g 0.029g 0%
Tryptophan 0.273mg 0.078mg 0%
Threonine 0.969mg 0.262mg 0%
Isoleucine 1.017mg 0.385mg 0%
Leucine 1.838mg 0.625mg 0%
Lysine 1.58mg 0.5mg 0%
Methionine 0.346mg 0.11mg 0%
Phenylalanine 1.245mg 0.44mg 0%
Valine 1.205mg 0.423mg 0%
Histidine 0.641mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +205.4%
Contains more FatsFats +123.6%
Contains more CarbsCarbs +227.4%
Contains more OtherOther +211.3%
Contains more WaterWater +485.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 more Mono. FatMonounsaturated fat +265.5%
Contains more Poly. FatPolyunsaturated fat +46.8%
Contains less Sat. FatSaturated fat -88%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.