Black gram vs. Adzuki bean — In-Depth Nutrition Comparison
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The main differences between black gram and adzuki bean
- Black gram has more magnesium, iron, fiber, and selenium; however, adzuki bean has more folate, zinc, vitamin B1, copper, vitamin B5, and manganese.
- Daily need coverage for folate for adzuki bean is 102% higher.
- Adzuki bean has 3 times less selenium than black gram. Black gram has 8.2µg of selenium, while adzuki bean has 3.1µg.
- Black gram has a higher glycemic index than adzuki bean.
Food types used in this article are Mungo beans, mature seeds, raw and Beans, adzuki, mature seeds, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +110.2% |
| Contains more CalciumCalcium | +109.1% |
| Contains more IronIron | +52% |
| Contains more SeleniumSelenium | +164.5% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +50.4% |
| Contains less SodiumSodium | -86.8% |
| Contains more ManganeseManganese | +13.3% |
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 B2Vitamin B2 | +15.5% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +62.4% |
| Contains more Vitamin B6Vitamin B6 | +24.9% |
| Contains more FolateFolate | +188% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 216µg | 622µg | 102% |
| Magnesium | 267mg | 127mg | 33% |
| Iron | 7.57mg | 4.98mg | 32% |
| Fiber | 18.3g | 12.7g | 22% |
| Zinc | 3.35mg | 5.04mg | 15% |
| Vitamin B1 | 0.273mg | 0.455mg | 15% |
| Copper | 0.981mg | 1.094mg | 13% |
| Vitamin B5 | 0.906mg | 1.471mg | 11% |
| Protein | 25.21g | 19.87g | 11% |
| Manganese | 1.527mg | 1.73mg | 9% |
| Selenium | 8.2µg | 3.1µg | 9% |
| Potassium | 983mg | 1254mg | 8% |
| Calcium | 138mg | 66mg | 7% |
| Vitamin B3 | 1.447mg | 2.63mg | 7% |
| Polyunsaturated fat | 1.071g | 0.113g | 6% |
| Vitamin B6 | 0.281mg | 0.351mg | 5% |
| Vitamin B2 | 0.254mg | 0.22mg | 3% |
| Fats | 1.64g | 0.53g | 2% |
| Calories | 341kcal | 329kcal | 1% |
| Sodium | 38mg | 5mg | 1% |
| Carbs | 58.99g | 62.9g | 1% |
| Net carbs | 40.69g | 50.2g | N/A |
| Phosphorus | 379mg | 381mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 0.114g | 0.191g | 0% |
| Monounsaturated fat | 0.085g | 0.05g | 0% |
| Tryptophan | 0.263mg | 0.191mg | 0% |
| Threonine | 0.875mg | 0.674mg | 0% |
| Isoleucine | 1.287mg | 0.791mg | 0% |
| Leucine | 2.089mg | 1.668mg | 0% |
| Lysine | 1.674mg | 1.497mg | 0% |
| Methionine | 0.367mg | 0.21mg | 0% |
| Phenylalanine | 1.473mg | 1.052mg | 0% |
| Valine | 1.416mg | 1.023mg | 0% |
| Histidine | 0.706mg | 0.524mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +209.4% |
| Contains more WaterWater | +24.4% |
~equal in
Carbs
~62.9g
~equal in
Other
~3.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Mono. FatMonounsaturated fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +847.8% |