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Black gram vs Cranberry bean - In-Depth Nutrition Comparison

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Important differences between Black gram and Cranberry bean

  • Black gram has more Iron, Magnesium, Manganese, and Copper, however Cranberry bean has more Folate, Vitamin B1, Fiber, Potassium, and Selenium.
  • Cranberry bean's daily need coverage for Folate is 97% more.
  • Black gram has 2 times more Magnesium than Cranberry bean. Black gram has 267mg of Magnesium, while Cranberry bean has 156mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Beans, cranberry (roman), mature seeds, raw.

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Black gram vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Contains more Potassium +35.5%
Contains less Sodium -84.2%
Equal in Calcium - 127
Equal in Zinc - 3.63
Equal in Phosphorus - 372
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +51.4%
Contains more Magnesium +71.2%
Contains more Copper +23.6%
Contains more Potassium +35.5%
Contains less Sodium -84.2%
Equal in Calcium - 127
Equal in Zinc - 3.63
Equal in Phosphorus - 372

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B1 +173.6%
Contains more Folate +179.6%
Equal in Vitamin B3 - 1.455
Equal in Vitamin B6 - 0.309
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin A +1050%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B1 +173.6%
Contains more Folate +179.6%
Equal in Vitamin B3 - 1.455
Equal in Vitamin B6 - 0.309

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
69
Cranberry bean
Mineral Summary Score
149
Black gram
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
138%
Cranberry bean
Carbohydrates
59%
Black gram
60%
Cranberry bean
Fats
8%
Black gram
6%
Cranberry bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Cranberry bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.202g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Black gram Cranberry bean Opinion
Calories 341 335 Black gram
Protein 25.21 23.03 Black gram
Fats 1.64 1.23 Black gram
Vitamin C 0 0
Carbs 58.99 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5 Black gram
Calcium 138 127 Black gram
Potassium 983 1332 Cranberry bean
Magnesium 267 156 Black gram
Sugar
Fiber 18.3 24.7 Cranberry bean
Copper 0.981 0.794 Black gram
Zinc 3.35 3.63 Cranberry bean
Starch
Phosphorus 379 372 Black gram
Sodium 38 6 Cranberry bean
Vitamin A 23 2 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.747 Cranberry bean
Vitamin B2 0.254 0.213 Black gram
Vitamin B3 1.447 1.455 Cranberry bean
Vitamin B5 0.906 0.748 Black gram
Vitamin B6 0.281 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 216 604 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.114 0.316 Black gram
Monounsaturated Fat 0.085 0.106 Cranberry bean
Polyunsaturated fat 1.071 0.527 Black gram
Tryptophan 0.263 0.273 Cranberry bean
Threonine 0.875 0.969 Cranberry bean
Isoleucine 1.287 1.017 Black gram
Leucine 2.089 1.838 Black gram
Lysine 1.674 1.58 Black gram
Methionine 0.367 0.346 Black gram
Phenylalanine 1.473 1.245 Black gram
Valine 1.416 1.205 Black gram
Histidine 0.706 0.641 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.