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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 of 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Black gram
Black gram
Contains more Calcium +139.6%
Contains more Iron +185.7%
Contains more Magnesium +147.6%
Contains more Phosphorus +138.5%
Contains more Potassium +476.6%
Contains less Sodium -14.3%
Contains more Zinc +337.3%
Contains more Copper +471.2%
Contains more Manganese +123.3%
Contains more Selenium +408%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +139.6%
Contains more Iron +185.7%
Contains more Magnesium +147.6%
Contains more Phosphorus +138.5%
Contains more Potassium +476.6%
Contains less Sodium -14.3%
Contains more Zinc +337.3%
Contains more Copper +471.2%
Contains more Manganese +123.3%
Contains more Selenium +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.
Cranberry bean raw
Cranberry bean raw
5
:
5
Black gram
Black gram
Contains more Vitamin B1 +398%
Contains more Vitamin B2 +184%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +432.8%
Contains more Folate +542.6%
Contains more Vitamin A +1450%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 1.5
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +398%
Contains more Vitamin B2 +184%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +432.8%
Contains more Folate +542.6%
Contains more Vitamin A +1450%
Contains more Vitamin C +∞%
Equal in Vitamin B3 - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Black gram
Black gram
Contains more Protein +205.4%
Contains more Fats +123.6%
Contains more Carbs +227.4%
Contains more Other +211.3%
Contains more Water +485.2%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Black gram
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 Protein +205.4%
Contains more Fats +123.6%
Contains more Carbs +227.4%
Contains more Other +211.3%
Contains more Water +485.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +265.5%
Contains more Polyunsaturated fat +46.8%
Contains less Saturated Fat -88%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +265.5%
Contains more Polyunsaturated fat +46.8%
Contains less Saturated Fat -88%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
69%
Cranberry bean raw
17%
Black gram
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.278g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.