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  6. Black gram vs. Cranberry bean raw

Black gram vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between black gram and cranberry bean raw

  • Black gram has more iron, magnesium, manganese, and copper; however, cranberry bean raw has more folate, vitamin B1, fiber, potassium, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 97% more.
  • Black gram has 2 times more magnesium than cranberry bean raw. Black gram has 267mg of magnesium, while cranberry bean raw has 156mg.

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

Infographic

Black gram vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +71.2%
Contains more IronIron +51.4%
Contains more CopperCopper +23.6%
Contains more ManganeseManganese +66%
Contains more PotassiumPotassium +35.5%
Contains less SodiumSodium -84.2%
Contains more SeleniumSelenium +54.9%
~equal in Calcium ~127mg
~equal in Zinc ~3.63mg
~equal in Phosphorus ~372mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B1Vitamin B1 +173.6%
Contains more FolateFolate +179.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Cranberry bean raw DV% diff.
Folate 216µg 604µg 97%
Vitamin B1 0.273mg 0.747mg 40%
Iron 7.57mg 5mg 32%
Manganese 1.527mg 0.92mg 26%
Fiber 18.3g 24.7g 26%
Magnesium 267mg 156mg 26%
Copper 0.981mg 0.794mg 21%
Potassium 983mg 1332mg 10%
Selenium 8.2µg 12.7µg 8%
Polyunsaturated fat 1.071g 0.527g 4%
Protein 25.21g 23.03g 4%
Vitamin B5 0.906mg 0.748mg 3%
Zinc 3.35mg 3.63mg 3%
Vitamin B2 0.254mg 0.213mg 3%
Vitamin B6 0.281mg 0.309mg 2%
Calcium 138mg 127mg 1%
Saturated fat 0.114g 0.316g 1%
Phosphorus 379mg 372mg 1%
Sodium 38mg 6mg 1%
Fats 1.64g 1.23g 1%
Calories 341kcal 335kcal 0%
Carbs 58.99g 60.05g 0%
Net carbs 40.69g 35.35g N/A
Vitamin A 1µg 0µg 0%
Vitamin B3 1.447mg 1.455mg 0%
Monounsaturated fat 0.085g 0.106g 0%
Tryptophan 0.263mg 0.273mg 0%
Threonine 0.875mg 0.969mg 0%
Isoleucine 1.287mg 1.017mg 0%
Leucine 2.089mg 1.838mg 0%
Lysine 1.674mg 1.58mg 0%
Methionine 0.367mg 0.346mg 0%
Phenylalanine 1.473mg 1.245mg 0%
Valine 1.416mg 1.205mg 0%
Histidine 0.706mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +33.3%
Contains more WaterWater +14.7%
~equal in Protein ~23.03g
~equal in Carbs ~60.05g
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -63.9%
Contains more Poly. FatPolyunsaturated fat +103.2%
Contains more Mono. FatMonounsaturated fat +24.7%

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 bean raw - 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.