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  6. Black gram vs. Soybean

Black gram vs. Soybean — In-Depth Nutrition Comparison

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Important differences between Black gram and Soybean

  • Soybean has less Copper, Fiber, Magnesium, Folate, Manganese, Iron, Zinc, Phosphorus, Vitamin B5, and Potassium.
  • Black gram's daily need coverage for Copper is 64% more.
  • Black gram has 5 times more Vitamin B5 than Soybean. Black gram has 0.906mg of Vitamin B5, while Soybean has 0.179mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Soybeans, mature cooked, boiled, without salt.

Infographic

Black gram vs Soybean 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.
Black gram
Black gram
9
:
1
Soybean
Soybean
Contains more Calcium +35.3%
Contains more Iron +47.3%
Contains more Magnesium +210.5%
Contains more Phosphorus +54.7%
Contains more Potassium +90.9%
Contains more Zinc +191.3%
Contains more Copper +141%
Contains more Manganese +85.3%
Contains more Selenium +12.3%
Contains less Sodium -97.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +35.3%
Contains more Iron +47.3%
Contains more Magnesium +210.5%
Contains more Phosphorus +54.7%
Contains more Potassium +90.9%
Contains more Zinc +191.3%
Contains more Copper +141%
Contains more Manganese +85.3%
Contains more Selenium +12.3%
Contains less Sodium -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.
Black gram
Black gram
6
:
4
Soybean
Soybean
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +406.1%
Contains more Vitamin B6 +20.1%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.2%
Black gram
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +155.6%
Contains more Vitamin B1 +76.1%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +406.1%
Contains more Vitamin B6 +20.1%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Soybean
Soybean
Contains more Protein +38.4%
Contains more Carbs +605.6%
Contains more Other +75.9%
Contains more Fats +447%
Contains more Water +479.2%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +38.4%
Contains more Carbs +605.6%
Contains more Other +75.9%
Contains more Fats +447%
Contains more Water +479.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Soybean
Soybean
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +2230.6%
Contains more Polyunsaturated fat +372.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +2230.6%
Contains more Polyunsaturated fat +372.8%

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 Soybean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Soybean Opinion
Net carbs 40.69g 2.36g Black gram
Protein 25.21g 18.21g Black gram
Fats 1.64g 8.97g Soybean
Carbs 58.99g 8.36g Black gram
Calories 341kcal 172kcal Black gram
Sugar 3g Black gram
Fiber 18.3g 6g Black gram
Calcium 138mg 102mg Black gram
Iron 7.57mg 5.14mg Black gram
Magnesium 267mg 86mg Black gram
Phosphorus 379mg 245mg Black gram
Potassium 983mg 515mg Black gram
Sodium 38mg 1mg Soybean
Zinc 3.35mg 1.15mg Black gram
Copper 0.981mg 0.407mg Black gram
Manganese 1.527mg 0.824mg Black gram
Selenium 8.2µg 7.3µg Black gram
Vitamin A 23IU 9IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.273mg 0.155mg Black gram
Vitamin B2 0.254mg 0.285mg Soybean
Vitamin B3 1.447mg 0.399mg Black gram
Vitamin B5 0.906mg 0.179mg Black gram
Vitamin B6 0.281mg 0.234mg Black gram
Folate 216µg 54µg Black gram
Vitamin K 19.2µg Soybean
Tryptophan 0.263mg 0.242mg Black gram
Threonine 0.875mg 0.723mg Black gram
Isoleucine 1.287mg 0.807mg Black gram
Leucine 2.089mg 1.355mg Black gram
Lysine 1.674mg 1.108mg Black gram
Methionine 0.367mg 0.224mg Black gram
Phenylalanine 1.473mg 0.869mg Black gram
Valine 1.416mg 0.831mg Black gram
Histidine 0.706mg 0.449mg Black gram
Saturated Fat 0.114g 1.297g Black gram
Monounsaturated Fat 0.085g 1.981g Soybean
Polyunsaturated fat 1.071g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
143%
Black gram
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.183g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.