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  6. Black gram vs. Soybean raw

Black gram vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between black gram and soybean raw

  • Black gram has more fiber, while soybean raw has more iron, copper, vitamin B1, vitamin B2, phosphorus, manganese, folate, potassium, and selenium.
  • Soybean raw's daily need coverage for iron is 102% higher.
  • Soybean raw contains 2 times less fiber than black gram. Black gram contains 18.3g of fiber, while soybean raw contains 9.3g.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of black gram is 43.

The food types used in this comparison are Mungo beans, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Black gram vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +100.7%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +107.4%
Contains more CopperCopper +69%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +85.8%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +64.8%
Contains more SeleniumSelenium +117.1%
~equal in Magnesium ~280mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +220.1%
Contains more Vitamin B2Vitamin B2 +242.5%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more FolateFolate +73.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Soybean raw DV% diff.
Iron 7.57mg 15.7mg 102%
Copper 0.981mg 1.658mg 75%
Polyunsaturated fat 1.071g 11.255g 68%
Vitamin B1 0.273mg 0.874mg 50%
Vitamin B2 0.254mg 0.87mg 47%
Phosphorus 379mg 704mg 46%
Manganese 1.527mg 2.517mg 43%
Folate 216µg 375µg 40%
Vitamin K 47µg 39%
Fiber 18.3g 9.3g 36%
Fats 1.64g 19.94g 28%
Potassium 983mg 1797mg 24%
Protein 25.21g 36.49g 23%
Choline 115.9mg 21%
Selenium 8.2µg 17.8µg 17%
Calcium 138mg 277mg 14%
Zinc 3.35mg 4.89mg 14%
Saturated fat 0.114g 2.884g 13%
Monounsaturated fat 0.085g 4.404g 11%
Carbs 58.99g 30.16g 10%
Vitamin B6 0.281mg 0.377mg 7%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Calories 341kcal 446kcal 5%
Magnesium 267mg 280mg 3%
Vitamin B5 0.906mg 0.793mg 2%
Sodium 38mg 2mg 2%
Vitamin B3 1.447mg 1.623mg 1%
Net carbs 40.69g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.263mg 0.591mg 0%
Threonine 0.875mg 1.766mg 0%
Isoleucine 1.287mg 1.971mg 0%
Leucine 2.089mg 3.309mg 0%
Lysine 1.674mg 2.706mg 0%
Methionine 0.367mg 0.547mg 0%
Phenylalanine 1.473mg 2.122mg 0%
Valine 1.416mg 2.029mg 0%
Histidine 0.706mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +95.6%
Contains more WaterWater +26.5%
Contains more ProteinProtein +44.7%
Contains more FatsFats +1115.9%
Contains more OtherOther +44.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +5081.2%
Contains more Poly. FatPolyunsaturated fat +950.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.