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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 for 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.
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +434%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +154%
Contains more IronIron +262.2%
Contains more CopperCopper +324.7%
Contains more ZincZinc +193.9%
Contains more PhosphorusPhosphorus +180.7%
Contains more ManganeseManganese +312.7%
Contains more SeleniumSelenium +530.8%
Contains less SodiumSodium -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.
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +246.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~207µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Cranberry beans DV% diff.
Copper 0.981mg 0.231mg 83%
Iron 7.57mg 2.09mg 69%
Magnesium 267mg 50mg 52%
Manganese 1.527mg 0.37mg 50%
Fiber 18.3g 8.6g 39%
Phosphorus 379mg 135mg 35%
Protein 25.21g 9.34g 32%
Zinc 3.35mg 1.14mg 20%
Potassium 983mg 387mg 18%
Vitamin B6 0.281mg 0.081mg 15%
Vitamin B2 0.254mg 0.069mg 14%
Vitamin B5 0.906mg 0.24mg 13%
Selenium 8.2µg 1.3µg 13%
Carbs 58.99g 24.46g 12%
Calories 341kcal 136kcal 10%
Calcium 138mg 50mg 9%
Vitamin B3 1.447mg 0.515mg 6%
Polyunsaturated fat 1.071g 0.199g 6%
Vitamin B1 0.273mg 0.21mg 5%
Sodium 38mg 1mg 2%
Folate 216µg 207µg 2%
Fats 1.64g 0.46g 2%
Net carbs 40.69g 15.86g N/A
Vitamin A 1µg 0%
Saturated fat 0.114g 0.119g 0%
Monounsaturated fat 0.085g 0.04g 0%
Tryptophan 0.263mg 0.111mg 0%
Threonine 0.875mg 0.393mg 0%
Isoleucine 1.287mg 0.412mg 0%
Leucine 2.089mg 0.746mg 0%
Lysine 1.674mg 0.641mg 0%
Methionine 0.367mg 0.14mg 0%
Phenylalanine 1.473mg 0.505mg 0%
Valine 1.416mg 0.489mg 0%
Histidine 0.706mg 0.26mg 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
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 ProteinProtein +169.9%
Contains more FatsFats +256.5%
Contains more CarbsCarbs +141.2%
Contains more OtherOther +208.3%
Contains more WaterWater +498.6%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +112.5%
Contains more Poly. FatPolyunsaturated fat +438.2%
~equal in Saturated fat ~0.119g

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.