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  6. Cranberry beans vs. Black gram

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

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Summary of differences between cranberry beans and black gram

  • The amount of copper, iron, magnesium, manganese, fiber, phosphorus, zinc, potassium, vitamin B6, and vitamin B2 in black gram is higher than in cranberry beans.
  • Black gram covers your daily need for copper, 83% more than cranberry beans.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +434%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +154%
Contains more IronIron +262.2%
Contains more CopperCopper +324.7%
Contains more ZincZinc +193.9%
Contains more PhosphorusPhosphorus +180.7%
Contains more ManganeseManganese +312.7%
Contains more SeleniumSelenium +530.8%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +246.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~216µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Black gram DV% diff.
Copper 0.231mg 0.981mg 83%
Iron 2.09mg 7.57mg 69%
Magnesium 50mg 267mg 52%
Manganese 0.37mg 1.527mg 50%
Fiber 8.6g 18.3g 39%
Phosphorus 135mg 379mg 35%
Protein 9.34g 25.21g 32%
Zinc 1.14mg 3.35mg 20%
Potassium 387mg 983mg 18%
Vitamin B6 0.081mg 0.281mg 15%
Vitamin B2 0.069mg 0.254mg 14%
Vitamin B5 0.24mg 0.906mg 13%
Selenium 1.3µg 8.2µg 13%
Carbs 24.46g 58.99g 12%
Calories 136kcal 341kcal 10%
Calcium 50mg 138mg 9%
Vitamin B3 0.515mg 1.447mg 6%
Polyunsaturated fat 0.199g 1.071g 6%
Vitamin B1 0.21mg 0.273mg 5%
Sodium 1mg 38mg 2%
Folate 207µg 216µg 2%
Fats 0.46g 1.64g 2%
Net carbs 15.86g 40.69g N/A
Vitamin A 1µg 0%
Saturated fat 0.119g 0.114g 0%
Monounsaturated fat 0.04g 0.085g 0%
Tryptophan 0.111mg 0.263mg 0%
Threonine 0.393mg 0.875mg 0%
Isoleucine 0.412mg 1.287mg 0%
Leucine 0.746mg 2.089mg 0%
Lysine 0.641mg 1.674mg 0%
Methionine 0.14mg 0.367mg 0%
Phenylalanine 0.505mg 1.473mg 0%
Valine 0.489mg 1.416mg 0%
Histidine 0.26mg 0.706mg 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
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 +498.6%
Contains more ProteinProtein +169.9%
Contains more FatsFats +256.5%
Contains more CarbsCarbs +141.2%
Contains more OtherOther +208.3%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +438.2%
~equal in Saturated fat ~0.114g

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/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.