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  6. Cranberry beans vs. Black gram

Cranberry beans vs. Black gram — In-Depth Nutrition Comparison

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The main differences between cranberry beans and black gram

  • Cranberry beans has more folate, copper, and fiber; however, black gram has more vitamin B3.
  • Daily need coverage for folate for cranberry beans is 28% higher.
  • Black gram has 2 times less potassium than cranberry beans. Cranberry beans has 387mg of potassium, while black gram has 231mg.

Food types used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +67.5%
Contains more IronIron +19.4%
Contains more CopperCopper +66.2%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +26%
Contains more PhosphorusPhosphorus +15.6%
Contains more ManganeseManganese +11.4%
Contains more SeleniumSelenium +92.3%
~equal in Calcium ~53mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 +40%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more FolateFolate +120.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B5Vitamin B5 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Black gram DV% diff.
Folate 207µg 94µg 28%
Copper 0.231mg 0.139mg 10%
Fiber 8.6g 6.4g 9%
Vitamin B3 0.515mg 1.5mg 6%
Vitamin B1 0.21mg 0.15mg 5%
Potassium 387mg 231mg 5%
Choline 29.6mg 5%
Vitamin B5 0.24mg 0.433mg 4%
Iron 2.09mg 1.75mg 4%
Protein 9.34g 7.54g 4%
Magnesium 50mg 63mg 3%
Zinc 1.14mg 0.83mg 3%
Phosphorus 135mg 156mg 3%
Manganese 0.37mg 0.412mg 2%
Vitamin B6 0.081mg 0.058mg 2%
Vitamin K 2.7µg 2%
Selenium 1.3µg 2.5µg 2%
Calories 136kcal 105kcal 2%
Carbs 24.46g 18.34g 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.199g 0.359g 1%
Vitamin C 0mg 1mg 1%
Fats 0.46g 0.55g 0%
Net carbs 15.86g 11.94g N/A
Calcium 50mg 53mg 0%
Sugar 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 2µg 0%
Vitamin B2 0.069mg 0.075mg 0%
Saturated fat 0.119g 0.038g 0%
Monounsaturated fat 0.04g 0.029g 0%
Tryptophan 0.111mg 0.078mg 0%
Threonine 0.393mg 0.262mg 0%
Isoleucine 0.412mg 0.385mg 0%
Leucine 0.746mg 0.625mg 0%
Lysine 0.641mg 0.5mg 0%
Methionine 0.14mg 0.11mg 0%
Phenylalanine 0.505mg 0.44mg 0%
Valine 0.489mg 0.423mg 0%
Histidine 0.26mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +23.9%
Contains more CarbsCarbs +33.4%
Contains more FatsFats +19.6%
Contains more WaterWater +12.2%
~equal in Other ~1.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 +37.9%
Contains less Sat. FatSaturated fat -68.1%
Contains more Poly. FatPolyunsaturated fat +80.4%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.