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Black gram vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between black gram and ladyfinger?

  • Black gram is richer in copper, fiber, magnesium, manganese, iron, folate, phosphorus, and potassium, yet ladyfinger is richer in vitamin B12.
  • Black gram's daily need coverage for copper is 98% higher.
  • Black gram has 22 times more magnesium than ladyfinger. Black gram has 267mg of magnesium, while ladyfinger has 12mg.

We used Mungo beans, mature seeds, raw and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Black gram vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +193.6%
Contains more PotassiumPotassium +769.9%
Contains more IronIron +111.5%
Contains more CopperCopper +932.6%
Contains more ZincZinc +193.9%
Contains more PhosphorusPhosphorus +119.1%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +536.3%
Contains more SeleniumSelenium +∞%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more FolateFolate +180.5%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.284mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Ladyfinger DV% diff.
Copper 0.981mg 0.095mg 98%
Cholesterol 0mg 221mg 74%
Fiber 18.3g 1g 69%
Magnesium 267mg 12mg 61%
Manganese 1.527mg 0.24mg 56%
Iron 7.57mg 3.58mg 50%
Folate 216µg 77µg 35%
Vitamin B12 0µg 0.75µg 31%
Protein 25.21g 10.6g 29%
Phosphorus 379mg 173mg 29%
Potassium 983mg 113mg 26%
Zinc 3.35mg 1.14mg 20%
Vitamin A 1µg 167µg 18%
Selenium 8.2µg 15%
Saturated fat 0.114g 3.022g 13%
Vitamin B2 0.254mg 0.428mg 13%
Vitamin B6 0.281mg 0.122mg 12%
Fats 1.64g 9.1g 11%
Calcium 138mg 47mg 9%
Monounsaturated fat 0.085g 3.745g 9%
Sodium 38mg 147mg 5%
Vitamin B3 1.447mg 2.104mg 4%
Vitamin B5 0.906mg 1.116mg 4%
Polyunsaturated fat 1.071g 1.423g 2%
Calories 341kcal 363kcal 1%
Vitamin B1 0.273mg 0.284mg 1%
Carbs 58.99g 59.7g 0%
Net carbs 40.69g 58.7g N/A
Tryptophan 0.263mg 0.133mg 0%
Threonine 0.875mg 0.467mg 0%
Isoleucine 1.287mg 0.516mg 0%
Leucine 2.089mg 0.861mg 0%
Lysine 1.674mg 0.679mg 0%
Methionine 0.367mg 0.268mg 0%
Phenylalanine 1.473mg 0.511mg 0%
Valine 1.416mg 0.579mg 0%
Histidine 0.706mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +137.8%
Contains more OtherOther +205.5%
Contains more FatsFats +454.9%
Contains more WaterWater +80.6%
~equal in Carbs ~59.7g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +4305.9%
Contains more Poly. FatPolyunsaturated fat +32.9%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.