Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. Adzuki bean — In-Depth Nutrition Comparison

Compare

A recap on differences between Black gram and Adzuki bean

  • Adzuki bean has less Copper, Iron, Magnesium, Fiber, Manganese, Phosphorus, Folate, Vitamin B2, Zinc, and Vitamin B6.
  • Black gram covers your daily Copper needs 76% more than Adzuki bean.
  • Adzuki bean contains 5 times less Magnesium than Black gram. Black gram contains 267mg of Magnesium, while Adzuki bean contains 52mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Adzuki bean 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.
Contains more Calcium +392.9%
Contains more Iron +278.5%
Contains more Magnesium +413.5%
Contains more Phosphorus +125.6%
Contains more Potassium +84.8%
Contains more Zinc +89.3%
Contains more Copper +229.2%
Contains more Manganese +166.5%
Contains more Selenium +583.3%
Contains less Sodium -78.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +392.9%
Contains more Iron +278.5%
Contains more Magnesium +413.5%
Contains more Phosphorus +125.6%
Contains more Potassium +84.8%
Contains more Zinc +89.3%
Contains more Copper +229.2%
Contains more Manganese +166.5%
Contains more Selenium +583.3%
Contains less Sodium -78.9%

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.
:
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +137.4%
Contains more Vitamin B2 +296.9%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +110.7%
Contains more Vitamin B6 +192.7%
Contains more Folate +78.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +137.4%
Contains more Vitamin B2 +296.9%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +110.7%
Contains more Vitamin B6 +192.7%
Contains more Folate +78.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +235.2%
Contains more Fats +1540%
Contains more Carbs +138.2%
Contains more Other +154.5%
Contains more Water +513.8%
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +235.2%
Contains more Fats +1540%
Contains more Carbs +138.2%
Contains more Other +154.5%
Contains more Water +513.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +844.4%
Contains more Polyunsaturated fat +5000%
Contains less Saturated Fat -68.4%
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +844.4%
Contains more Polyunsaturated fat +5000%
Contains less Saturated Fat -68.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Adzuki bean Opinion
Net carbs 40.69g 17.47g Black gram
Protein 25.21g 7.52g Black gram
Fats 1.64g 0.1g Black gram
Carbs 58.99g 24.77g Black gram
Calories 341kcal 128kcal Black gram
Fiber 18.3g 7.3g Black gram
Calcium 138mg 28mg Black gram
Iron 7.57mg 2mg Black gram
Magnesium 267mg 52mg Black gram
Phosphorus 379mg 168mg Black gram
Potassium 983mg 532mg Black gram
Sodium 38mg 8mg Adzuki bean
Zinc 3.35mg 1.77mg Black gram
Copper 0.981mg 0.298mg Black gram
Manganese 1.527mg 0.573mg Black gram
Selenium 8.2µg 1.2µg Black gram
Vitamin A 23IU 6IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.115mg Black gram
Vitamin B2 0.254mg 0.064mg Black gram
Vitamin B3 1.447mg 0.717mg Black gram
Vitamin B5 0.906mg 0.43mg Black gram
Vitamin B6 0.281mg 0.096mg Black gram
Folate 216µg 121µg Black gram
Tryptophan 0.263mg 0.072mg Black gram
Threonine 0.875mg 0.255mg Black gram
Isoleucine 1.287mg 0.3mg Black gram
Leucine 2.089mg 0.632mg Black gram
Lysine 1.674mg 0.567mg Black gram
Methionine 0.367mg 0.079mg Black gram
Phenylalanine 1.473mg 0.398mg Black gram
Valine 1.416mg 0.387mg Black gram
Histidine 0.706mg 0.198mg Black gram
Saturated Fat 0.114g 0.036g Adzuki bean
Monounsaturated Fat 0.085g 0.009g Black gram
Polyunsaturated fat 1.071g 0.021g Black gram

Which food is preferable for your diet?

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

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
36%
Black gram
16%
Adzuki bean
Minerals Daily Need Coverage Score
143%
Black gram
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 14)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.