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Cranberry bean vs Black gram - In-Depth Nutrition Comparison

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Summary of differences between Cranberry bean and Black gram

  • Black gram has less Folate, Fiber, Copper, Vitamin B1, Iron, Potassium, Phosphorus, Zinc, Magnesium, and Manganese than Cranberry bean.
  • Cranberry bean covers your daily need of Folate 128% more than Black gram.
  • Cranberry bean has 6 times more Potassium than Black gram. While Cranberry bean 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 vs Black gram infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean 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 Black gram Opinion
Net carbs 35.35g 11.94g Cranberry bean
Protein 23.03g 7.54g Cranberry bean
Fats 1.23g 0.55g Cranberry bean
Carbs 60.05g 18.34g Cranberry bean
Calories 335kcal 105kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 2.01g Cranberry bean
Fiber 24.7g 6.4g Cranberry bean
Calcium 127mg 53mg Cranberry bean
Iron 5mg 1.75mg Cranberry bean
Magnesium 156mg 63mg Cranberry bean
Phosphorus 372mg 156mg Cranberry bean
Potassium 1332mg 231mg Cranberry bean
Sodium 6mg 7mg Cranberry bean
Zinc 3.63mg 0.83mg Cranberry bean
Copper 0.794mg 0.139mg Cranberry bean
Vitamin A 2IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.747mg 0.15mg Cranberry bean
Vitamin B2 0.213mg 0.075mg Cranberry bean
Vitamin B3 1.455mg 1.5mg Black gram
Vitamin B5 0.748mg 0.433mg Cranberry bean
Vitamin B6 0.309mg 0.058mg Cranberry bean
Folate 604µg 94µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Tryptophan 0.273mg 0.078mg Cranberry bean
Threonine 0.969mg 0.262mg Cranberry bean
Isoleucine 1.017mg 0.385mg Cranberry bean
Leucine 1.838mg 0.625mg Cranberry bean
Lysine 1.58mg 0.5mg Cranberry bean
Methionine 0.346mg 0.11mg Cranberry bean
Phenylalanine 1.245mg 0.44mg Cranberry bean
Valine 1.205mg 0.423mg Cranberry bean
Histidine 0.641mg 0.211mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.038g Black gram
Monounsaturated Fat 0.106g 0.029g Cranberry bean
Polyunsaturated fat 0.527g 0.359g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
17
Black gram
Mineral Summary Score
122
Cranberry bean
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
45%
Black gram
Carbohydrates
60%
Cranberry bean
18%
Black gram
Fats
6%
Cranberry bean
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cranberry bean
Cranberry bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.