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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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Important differences between cranberry bean raw and black gram

  • Cranberry bean raw has more folate, vitamin B1, fiber, potassium, and selenium; however, black gram has more iron, magnesium, manganese, and copper.
  • Cranberry bean raw's daily need coverage for folate is 97% more.
  • Cranberry bean raw has 3 times more vitamin B1 than black gram. Cranberry bean raw has 0.747mg of vitamin B1, while black gram has 0.273mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more PotassiumPotassium +35.5%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +54.9%
Contains more MagnesiumMagnesium +71.2%
Contains more IronIron +51.4%
Contains more CopperCopper +23.6%
Contains more ManganeseManganese +66%
~equal in Calcium ~138mg
~equal in Zinc ~3.35mg
~equal in Phosphorus ~379mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B1Vitamin B1 +173.6%
Contains more FolateFolate +179.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B5Vitamin B5 +21.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.447mg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Black gram DV% diff.
Folate 604µg 216µg 97%
Vitamin B1 0.747mg 0.273mg 40%
Iron 5mg 7.57mg 32%
Manganese 0.92mg 1.527mg 26%
Fiber 24.7g 18.3g 26%
Magnesium 156mg 267mg 26%
Copper 0.794mg 0.981mg 21%
Potassium 1332mg 983mg 10%
Selenium 12.7µg 8.2µg 8%
Polyunsaturated fat 0.527g 1.071g 4%
Protein 23.03g 25.21g 4%
Vitamin B5 0.748mg 0.906mg 3%
Zinc 3.63mg 3.35mg 3%
Vitamin B2 0.213mg 0.254mg 3%
Vitamin B6 0.309mg 0.281mg 2%
Calcium 127mg 138mg 1%
Saturated fat 0.316g 0.114g 1%
Phosphorus 372mg 379mg 1%
Sodium 6mg 38mg 1%
Fats 1.23g 1.64g 1%
Calories 335kcal 341kcal 0%
Carbs 60.05g 58.99g 0%
Net carbs 35.35g 40.69g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 1.455mg 1.447mg 0%
Monounsaturated fat 0.106g 0.085g 0%
Tryptophan 0.273mg 0.263mg 0%
Threonine 0.969mg 0.875mg 0%
Isoleucine 1.017mg 1.287mg 0%
Leucine 1.838mg 2.089mg 0%
Lysine 1.58mg 1.674mg 0%
Methionine 0.346mg 0.367mg 0%
Phenylalanine 1.245mg 1.473mg 0%
Valine 1.205mg 1.416mg 0%
Histidine 0.641mg 0.706mg 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
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 WaterWater +14.7%
Contains more FatsFats +33.3%
~equal in Protein ~25.21g
~equal in Carbs ~58.99g
~equal in Other ~3.36g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +24.7%
Contains less Sat. FatSaturated fat -63.9%
Contains more Poly. FatPolyunsaturated fat +103.2%

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/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.