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Cranberry bean vs Black gram - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Black gram

  • Cranberry bean has more Folate, Vitamin B1, Fiber, Potassium, and Selenium, however Black gram has more Iron, Magnesium, Manganese, and Copper.
  • Cranberry bean's daily need coverage for Folate is 97% more.
  • Cranberry bean has 3 times more Vitamin B1 than Black gram. Cranberry bean 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.

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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 Potassium +35.5%
Contains less Sodium -84.2%
Contains more Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Equal in Calcium - 138
Equal in Zinc - 3.35
Equal in Phosphorus - 379
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Potassium +35.5%
Contains less Sodium -84.2%
Contains more Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Equal in Calcium - 138
Equal in Zinc - 3.35
Equal in Phosphorus - 379

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 +173.6%
Contains more Folate +179.6%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Equal in Vitamin B3 - 1.447
Equal in Vitamin B6 - 0.281
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +173.6%
Contains more Folate +179.6%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Equal in Vitamin B3 - 1.447
Equal in Vitamin B6 - 0.281

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
36
Black gram
Mineral Summary Score
122
Cranberry bean
149
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
151%
Black gram
Carbohydrates
60%
Cranberry bean
59%
Black gram
Fats
6%
Cranberry bean
8%
Black gram

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 Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Cranberry bean Black gram Opinion
Calories 335 341 Black gram
Protein 23.03 25.21 Black gram
Fats 1.23 1.64 Black gram
Vitamin C 0 0
Carbs 60.05 58.99 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 7.57 Black gram
Calcium 127 138 Black gram
Potassium 1332 983 Cranberry bean
Magnesium 156 267 Black gram
Sugar
Fiber 24.7 18.3 Cranberry bean
Copper 0.794 0.981 Black gram
Zinc 3.63 3.35 Cranberry bean
Starch
Phosphorus 372 379 Black gram
Sodium 6 38 Cranberry bean
Vitamin A 2 23 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.273 Cranberry bean
Vitamin B2 0.213 0.254 Black gram
Vitamin B3 1.455 1.447 Cranberry bean
Vitamin B5 0.748 0.906 Black gram
Vitamin B6 0.309 0.281 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 604 216 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.316 0.114 Black gram
Monounsaturated Fat 0.106 0.085 Cranberry bean
Polyunsaturated fat 0.527 1.071 Black gram
Tryptophan 0.273 0.263 Cranberry bean
Threonine 0.969 0.875 Cranberry bean
Isoleucine 1.017 1.287 Black gram
Leucine 1.838 2.089 Black gram
Lysine 1.58 1.674 Black gram
Methionine 0.346 0.367 Black gram
Phenylalanine 1.245 1.473 Black gram
Valine 1.205 1.416 Black gram
Histidine 0.641 0.706 Black gram
Fructose

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/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.