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  6. Black gram vs. Cranberry beans

Black gram vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between Black gram and Cranberry beans

  • The amount of Copper, Iron, Magnesium, Manganese, Fiber, Phosphorus, Zinc, Potassium, Vitamin B6, and Vitamin B2 in Black gram is higher than in Cranberry beans.
  • Black gram covers your daily need of Copper 83% more than Cranberry beans.
  • Black gram contains 5 times more Magnesium than Cranberry beans. While Black gram contains 267mg of Magnesium, Cranberry beans contains only 50mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Cranberry beans 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
9
:
1
Cranberry beans
Cranberry beans
Contains more Calcium +176%
Contains more Iron +262.2%
Contains more Magnesium +434%
Contains more Phosphorus +180.7%
Contains more Potassium +154%
Contains more Zinc +193.9%
Contains more Copper +324.7%
Contains more Manganese +312.7%
Contains more Selenium +530.8%
Contains less Sodium -97.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +176%
Contains more Iron +262.2%
Contains more Magnesium +434%
Contains more Phosphorus +180.7%
Contains more Potassium +154%
Contains more Zinc +193.9%
Contains more Copper +324.7%
Contains more Manganese +312.7%
Contains more Selenium +530.8%
Contains less Sodium -97.4%

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
7
:
0
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +268.1%
Contains more Vitamin B3 +181%
Contains more Vitamin B5 +277.5%
Contains more Vitamin B6 +246.9%
Equal in Folate - 207
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +268.1%
Contains more Vitamin B3 +181%
Contains more Vitamin B5 +277.5%
Contains more Vitamin B6 +246.9%
Equal in Folate - 207

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +169.9%
Contains more Fats +256.5%
Contains more Carbs +141.2%
Contains more Other +208.3%
Contains more Water +498.6%
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +169.9%
Contains more Fats +256.5%
Contains more Carbs +141.2%
Contains more Other +208.3%
Contains more Water +498.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
3
:
0
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +438.2%
Equal in Saturated Fat - 0.119
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +438.2%
Equal in Saturated Fat - 0.119

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 Cranberry beans
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Cranberry beans Opinion
Net carbs 40.69g 15.86g Black gram
Protein 25.21g 9.34g Black gram
Fats 1.64g 0.46g Black gram
Carbs 58.99g 24.46g Black gram
Calories 341kcal 136kcal Black gram
Fiber 18.3g 8.6g Black gram
Calcium 138mg 50mg Black gram
Iron 7.57mg 2.09mg Black gram
Magnesium 267mg 50mg Black gram
Phosphorus 379mg 135mg Black gram
Potassium 983mg 387mg Black gram
Sodium 38mg 1mg Cranberry beans
Zinc 3.35mg 1.14mg Black gram
Copper 0.981mg 0.231mg Black gram
Manganese 1.527mg 0.37mg Black gram
Selenium 8.2µg 1.3µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg Black gram
Vitamin B1 0.273mg 0.21mg Black gram
Vitamin B2 0.254mg 0.069mg Black gram
Vitamin B3 1.447mg 0.515mg Black gram
Vitamin B5 0.906mg 0.24mg Black gram
Vitamin B6 0.281mg 0.081mg Black gram
Folate 216µg 207µg Black gram
Tryptophan 0.263mg 0.111mg Black gram
Threonine 0.875mg 0.393mg Black gram
Isoleucine 1.287mg 0.412mg Black gram
Leucine 2.089mg 0.746mg Black gram
Lysine 1.674mg 0.641mg Black gram
Methionine 0.367mg 0.14mg Black gram
Phenylalanine 1.473mg 0.505mg Black gram
Valine 1.416mg 0.489mg Black gram
Histidine 0.706mg 0.26mg Black gram
Saturated Fat 0.114g 0.119g Black gram
Monounsaturated Fat 0.085g 0.04g Black gram
Polyunsaturated fat 1.071g 0.199g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
143%
Black gram
38%
Cranberry beans

Comparison summary

Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.005g)
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 is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.