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Black gram vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Black gram and Lupin Bean

  • The amount of Copper, Iron, Fiber, Magnesium, Folate, Manganese, Phosphorus, Potassium, Vitamin B6, and Zinc in Black gram is higher than in Lupin Bean.
  • Black gram covers your daily Copper needs 83% more than Lupin Bean.
  • Lupin Bean has 31 times less Vitamin B6 than Black gram. Black gram has 0.281mg of Vitamin B6, while Lupin Bean has 0.009mg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Lupin Bean 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.
Contains more Calcium +170.6%
Contains more Iron +530.8%
Contains more Magnesium +394.4%
Contains more Phosphorus +196.1%
Contains more Potassium +301.2%
Contains more Zinc +142.8%
Contains more Copper +324.7%
Contains more Manganese +125.9%
Contains more Selenium +215.4%
Contains less Sodium -89.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +170.6%
Contains more Iron +530.8%
Contains more Magnesium +394.4%
Contains more Phosphorus +196.1%
Contains more Potassium +301.2%
Contains more Zinc +142.8%
Contains more Copper +324.7%
Contains more Manganese +125.9%
Contains more Selenium +215.4%
Contains less Sodium -89.5%

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.
:
Contains more Vitamin A +228.6%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +381.9%
Contains more Vitamin B6 +3022.2%
Contains more Folate +266.1%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +228.6%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +379.2%
Contains more Vitamin B3 +192.3%
Contains more Vitamin B5 +381.9%
Contains more Vitamin B6 +3022.2%
Contains more Folate +266.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.9%
Contains more Carbs +497.1%
Contains more Other +510.9%
Contains more Fats +78%
Contains more Water +558.1%
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +61.9%
Contains more Carbs +497.1%
Contains more Other +510.9%
Contains more Fats +78%
Contains more Water +558.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +46.7%
Contains more Monounsaturated Fat +1288.2%
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +46.7%
Contains more Monounsaturated Fat +1288.2%

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 Lupin Bean
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 Lupin Bean Opinion
Net carbs 40.69g 7.08g Black gram
Protein 25.21g 15.57g Black gram
Fats 1.64g 2.92g Lupin Bean
Carbs 58.99g 9.88g Black gram
Calories 341kcal 119kcal Black gram
Fiber 18.3g 2.8g Black gram
Calcium 138mg 51mg Black gram
Iron 7.57mg 1.2mg Black gram
Magnesium 267mg 54mg Black gram
Phosphorus 379mg 128mg Black gram
Potassium 983mg 245mg Black gram
Sodium 38mg 4mg Lupin Bean
Zinc 3.35mg 1.38mg Black gram
Copper 0.981mg 0.231mg Black gram
Manganese 1.527mg 0.676mg Black gram
Selenium 8.2µg 2.6µg Black gram
Vitamin A 23IU 7IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.273mg 0.134mg Black gram
Vitamin B2 0.254mg 0.053mg Black gram
Vitamin B3 1.447mg 0.495mg Black gram
Vitamin B5 0.906mg 0.188mg Black gram
Vitamin B6 0.281mg 0.009mg Black gram
Folate 216µg 59µg Black gram
Tryptophan 0.263mg 0.125mg Black gram
Threonine 0.875mg 0.573mg Black gram
Isoleucine 1.287mg 0.695mg Black gram
Leucine 2.089mg 1.181mg Black gram
Lysine 1.674mg 0.832mg Black gram
Methionine 0.367mg 0.11mg Black gram
Phenylalanine 1.473mg 0.618mg Black gram
Valine 1.416mg 0.65mg Black gram
Histidine 0.706mg 0.443mg Black gram
Saturated Fat 0.114g 0.346g Black gram
Monounsaturated Fat 0.085g 1.18g Lupin Bean
Polyunsaturated fat 1.071g 0.73g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lupin Bean
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
10%
Lupin Bean
Minerals Daily Need Coverage Score
143%
Black gram
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 43)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.232g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.