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Black gram vs Lupin Bean - In-Depth Nutrition Comparison

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How are Black gram and Lupin Bean different?

  • Black gram is higher in Iron, and Magnesium, however Lupin Bean is richer in Manganese, Folate, Vitamin B1, Zinc, Phosphorus, Vitamin B6, and Vitamin C.
  • Daily need coverage for Iron from Black gram is 40% higher.
  • Black gram has less Saturated Fat.

Mungo beans, mature seeds, raw and Lupins, mature seeds, raw are the varieties used in this article.

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Black gram vs Lupin Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +73.6%
Contains more Magnesium +34.8%
Contains more Calcium +27.5%
Contains more Zinc +41.8%
Contains more Phosphorus +16.1%
Contains less Sodium -60.5%
Equal in Potassium - 1013
Equal in Copper - 1.022
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +73.6%
Contains more Magnesium +34.8%
Contains more Calcium +27.5%
Contains more Zinc +41.8%
Contains more Phosphorus +16.1%
Contains less Sodium -60.5%
Equal in Potassium - 1013
Equal in Copper - 1.022

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +20.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +27%
Contains more Folate +64.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B5 +20.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +27%
Contains more Folate +64.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
55
Lupin Bean
Mineral Summary Score
149
Black gram
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
217%
Lupin Bean
Carbohydrates
59%
Black gram
40%
Lupin Bean
Fats
8%
Black gram
45%
Lupin Bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Lupin Bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 23mg)
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 - 1.042g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Lupin Bean Opinion
Calories 341 371 Lupin Bean
Protein 25.21 36.17 Lupin Bean
Fats 1.64 9.74 Lupin Bean
Vitamin C 0 4.8 Lupin Bean
Carbs 58.99 40.37 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 4.36 Black gram
Calcium 138 176 Lupin Bean
Potassium 983 1013 Lupin Bean
Magnesium 267 198 Black gram
Sugar
Fiber 18.3 18.9 Lupin Bean
Copper 0.981 1.022 Lupin Bean
Zinc 3.35 4.75 Lupin Bean
Starch
Phosphorus 379 440 Lupin Bean
Sodium 38 15 Lupin Bean
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.64 Lupin Bean
Vitamin B2 0.254 0.22 Black gram
Vitamin B3 1.447 2.19 Lupin Bean
Vitamin B5 0.906 0.75 Black gram
Vitamin B6 0.281 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K
Folate 216 355 Lupin Bean
Trans Fat 0 0
Saturated Fat 0.114 1.156 Black gram
Monounsaturated Fat 0.085 3.94 Lupin Bean
Polyunsaturated fat 1.071 2.439 Lupin Bean
Tryptophan 0.263 0.289 Lupin Bean
Threonine 0.875 1.331 Lupin Bean
Isoleucine 1.287 1.615 Lupin Bean
Leucine 2.089 2.743 Lupin Bean
Lysine 1.674 1.933 Lupin Bean
Methionine 0.367 0.255 Black gram
Phenylalanine 1.473 1.435 Black gram
Valine 1.416 1.51 Lupin Bean
Histidine 0.706 1.03 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/172423/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.