Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Black turtle bean

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

Compare

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 for 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.
  • Black turtle bean has a lower glycemic index (20) than black gram (43).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +66.9%
Contains more ZincZinc +52.3%
Contains more ManganeseManganese +52.7%
Contains more SeleniumSelenium +156.3%
Contains more CalciumCalcium +15.9%
Contains more PotassiumPotassium +52.6%
Contains more IronIron +14.9%
Contains more PhosphorusPhosphorus +16.1%
Contains less SodiumSodium -76.3%
~equal in Copper ~1mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B1Vitamin B1 +229.7%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more FolateFolate +105.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Black turtle bean DV% diff.
Folate 216µg 444µg 57%
Vitamin B1 0.273mg 0.9mg 52%
Magnesium 267mg 160mg 25%
Manganese 1.527mg 1mg 23%
Potassium 983mg 1500mg 15%
Iron 7.57mg 8.7mg 14%
Fiber 18.3g 15.5g 11%
Zinc 3.35mg 2.2mg 10%
Selenium 8.2µg 3.2µg 9%
Phosphorus 379mg 440mg 9%
Protein 25.21g 21.25g 8%
Vitamin B2 0.254mg 0.193mg 5%
Polyunsaturated fat 1.071g 0.387g 5%
Vitamin K 5.6µg 5%
Vitamin B3 1.447mg 1.955mg 3%
Copper 0.981mg 1mg 2%
Calcium 138mg 160mg 2%
Sodium 38mg 9mg 1%
Vitamin E 0.21mg 1%
Saturated fat 0.114g 0.232g 1%
Carbs 58.99g 63.25g 1%
Fats 1.64g 0.9g 1%
Calories 341kcal 339kcal 0%
Net carbs 40.69g 47.75g N/A
Sugar 2.12g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.906mg 0.899mg 0%
Vitamin B6 0.281mg 0.286mg 0%
Monounsaturated fat 0.085g 0.078g 0%
Tryptophan 0.263mg 0.252mg 0%
Threonine 0.875mg 0.894mg 0%
Isoleucine 1.287mg 0.938mg 0%
Leucine 2.089mg 1.697mg 0%
Lysine 1.674mg 1.459mg 0%
Methionine 0.367mg 0.32mg 0%
Phenylalanine 1.473mg 1.149mg 0%
Valine 1.416mg 1.112mg 0%
Histidine 0.706mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
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 ProteinProtein +18.6%
Contains more FatsFats +82.2%
~equal in Carbs ~63.25g
~equal in Water ~11g
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Poly. FatPolyunsaturated fat +176.7%
~equal in Monounsaturated fat ~0.078g

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.