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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 from 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.
Cranberry beans
Cranberry beans
5
:
5
Black gram
Black gram
Contains more Iron +19.4%
Contains more Potassium +67.5%
Contains less Sodium -85.7%
Contains more Zinc +37.3%
Contains more Copper +66.2%
Contains more Magnesium +26%
Contains more Phosphorus +15.6%
Contains more Manganese +11.4%
Contains more Selenium +92.3%
Equal in Calcium - 53
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +19.4%
Contains more Potassium +67.5%
Contains less Sodium -85.7%
Contains more Zinc +37.3%
Contains more Copper +66.2%
Contains more Magnesium +26%
Contains more Phosphorus +15.6%
Contains more Manganese +11.4%
Contains more Selenium +92.3%
Equal in Calcium - 53

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 beans
Cranberry beans
3
:
7
Black gram
Black gram
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +39.7%
Contains more Folate +120.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +80.4%
Equal in Vitamin B2 - 0.075
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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 +40%
Contains more Vitamin B6 +39.7%
Contains more Folate +120.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +191.3%
Contains more Vitamin B5 +80.4%
Equal in Vitamin B2 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
3
:
2
Black gram
Black gram
Contains more Protein +23.9%
Contains more Carbs +33.4%
Contains more Fats +19.6%
Contains more Water +12.2%
Equal in Other - 1.06
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +23.9%
Contains more Carbs +33.4%
Contains more Fats +19.6%
Contains more Water +12.2%
Equal in Other - 1.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +37.9%
Contains less Saturated Fat -68.1%
Contains more Polyunsaturated fat +80.4%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 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 +37.9%
Contains less Saturated Fat -68.1%
Contains more Polyunsaturated fat +80.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Black gram Opinion
Net carbs 15.86g 11.94g Cranberry beans
Protein 9.34g 7.54g Cranberry beans
Fats 0.46g 0.55g Black gram
Carbs 24.46g 18.34g Cranberry beans
Calories 136kcal 105kcal Cranberry beans
Sugar 2.01g Cranberry beans
Fiber 8.6g 6.4g Cranberry beans
Calcium 50mg 53mg Black gram
Iron 2.09mg 1.75mg Cranberry beans
Magnesium 50mg 63mg Black gram
Phosphorus 135mg 156mg Black gram
Potassium 387mg 231mg Cranberry beans
Sodium 1mg 7mg Cranberry beans
Zinc 1.14mg 0.83mg Cranberry beans
Copper 0.231mg 0.139mg Cranberry beans
Manganese 0.37mg 0.412mg Black gram
Selenium 1.3µg 2.5µg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.21mg 0.15mg Cranberry beans
Vitamin B2 0.069mg 0.075mg Black gram
Vitamin B3 0.515mg 1.5mg Black gram
Vitamin B5 0.24mg 0.433mg Black gram
Vitamin B6 0.081mg 0.058mg Cranberry beans
Folate 207µg 94µg Cranberry beans
Vitamin K 2.7µg Black gram
Tryptophan 0.111mg 0.078mg Cranberry beans
Threonine 0.393mg 0.262mg Cranberry beans
Isoleucine 0.412mg 0.385mg Cranberry beans
Leucine 0.746mg 0.625mg Cranberry beans
Lysine 0.641mg 0.5mg Cranberry beans
Methionine 0.14mg 0.11mg Cranberry beans
Phenylalanine 0.505mg 0.44mg Cranberry beans
Valine 0.489mg 0.423mg Cranberry beans
Histidine 0.26mg 0.211mg Cranberry beans
Saturated Fat 0.119g 0.038g Black gram
Monounsaturated Fat 0.04g 0.029g Cranberry beans
Polyunsaturated fat 0.199g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
17%
Black gram
Minerals Daily Need Coverage Score
38%
Cranberry beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 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.