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  6. Black gram vs. Black turtle bean

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

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How are Black gram and Black turtle bean different?

  • Black gram is higher in Magnesium, Manganese, Fiber, Zinc, and Selenium, however, Black turtle bean is richer in Folate, Vitamin B1, Potassium, Iron, and Phosphorus.
  • Daily need coverage for Folate from Black turtle bean is 57% higher.
  • Black gram contains 3 times more Selenium than Black turtle bean. While Black gram contains 8.2µg of Selenium, Black turtle bean contains only 3.2µg.

Mungo beans, mature seeds, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Black gram vs Black turtle 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.
Black gram
Black gram
4
:
6
Black turtle bean
Black turtle bean
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Manganese +52.7%
Contains more Selenium +156.3%
Contains more Calcium +15.9%
Contains more Iron +14.9%
Contains more Phosphorus +16.1%
Contains more Potassium +52.6%
Contains less Sodium -76.3%
Equal in Copper - 1
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Manganese +52.7%
Contains more Selenium +156.3%
Contains more Calcium +15.9%
Contains more Iron +14.9%
Contains more Phosphorus +16.1%
Contains more Potassium +52.6%
Contains less Sodium -76.3%
Equal in Copper - 1

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.
Black gram
Black gram
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Equal in Vitamin B5 - 0.899
Equal in Vitamin B6 - 0.286
Black gram
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Equal in Vitamin B5 - 0.899
Equal in Vitamin B6 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Black turtle bean
Black turtle bean
Contains more Protein +18.6%
Contains more Fats +82.2%
Equal in Carbs - 63.25
Equal in Water - 11
Equal in Other - 3.6
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Protein +18.6%
Contains more Fats +82.2%
Equal in Carbs - 63.25
Equal in Water - 11
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
3
:
0
Black turtle bean
Black turtle bean
Contains less Saturated Fat -50.9%
Contains more Polyunsaturated fat +176.7%
Equal in Monounsaturated Fat - 0.078
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -50.9%
Contains more Polyunsaturated fat +176.7%
Equal in Monounsaturated Fat - 0.078

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 Black turtle bean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Black turtle bean Opinion
Net carbs 40.69g 47.75g Black turtle bean
Protein 25.21g 21.25g Black gram
Fats 1.64g 0.9g Black gram
Carbs 58.99g 63.25g Black turtle bean
Calories 341kcal 339kcal Black gram
Sugar 2.12g Black gram
Fiber 18.3g 15.5g Black gram
Calcium 138mg 160mg Black turtle bean
Iron 7.57mg 8.7mg Black turtle bean
Magnesium 267mg 160mg Black gram
Phosphorus 379mg 440mg Black turtle bean
Potassium 983mg 1500mg Black turtle bean
Sodium 38mg 9mg Black turtle bean
Zinc 3.35mg 2.2mg Black gram
Copper 0.981mg 1mg Black turtle bean
Manganese 1.527mg 1mg Black gram
Selenium 8.2µg 3.2µg Black gram
Vitamin A 23IU 17IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.273mg 0.9mg Black turtle bean
Vitamin B2 0.254mg 0.193mg Black gram
Vitamin B3 1.447mg 1.955mg Black turtle bean
Vitamin B5 0.906mg 0.899mg Black gram
Vitamin B6 0.281mg 0.286mg Black turtle bean
Folate 216µg 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.263mg 0.252mg Black gram
Threonine 0.875mg 0.894mg Black turtle bean
Isoleucine 1.287mg 0.938mg Black gram
Leucine 2.089mg 1.697mg Black gram
Lysine 1.674mg 1.459mg Black gram
Methionine 0.367mg 0.32mg Black gram
Phenylalanine 1.473mg 1.149mg Black gram
Valine 1.416mg 1.112mg Black gram
Histidine 0.706mg 0.592mg Black gram
Saturated Fat 0.114g 0.232g Black gram
Monounsaturated Fat 0.085g 0.078g Black gram
Polyunsaturated fat 1.071g 0.387g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Black turtle 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
65%
Black turtle bean
Minerals Daily Need Coverage Score
143%
Black gram
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.