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Black gram vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Black gram and Winged bean

  • Black gram has more Iron, Magnesium, Folate, Phosphorus, Manganese, Zinc, Vitamin B6, Vitamin B5, and Selenium, however Winged bean has more Copper.
  • Black gram's daily need coverage for Iron is 70% more.
  • Black gram has 12 times more Selenium than Winged bean. Black gram has 8.2µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Winged bean tuber, raw.

Infographic

Black gram vs Winged 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 +278.5%
Contains more Calcium +360%
Contains more Potassium +67.7%
Contains more Magnesium +1012.5%
Contains more Zinc +141%
Contains more Phosphorus +742.2%
Contains more Copper +41.3%
Equal in Sodium - 35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +278.5%
Contains more Calcium +360%
Contains more Potassium +67.7%
Contains more Magnesium +1012.5%
Contains more Zinc +141%
Contains more Phosphorus +742.2%
Contains more Copper +41.3%
Equal in Sodium - 35

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 +70.5%
Contains more Vitamin B5 +681%
Contains more Vitamin B6 +274.7%
Contains more Folate +1036.8%
Contains more Vitamin B1 +38.8%
Contains more Vitamin B3 +13.3%
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 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +681%
Contains more Vitamin B6 +274.7%
Contains more Folate +1036.8%
Contains more Vitamin B1 +38.8%
Contains more Vitamin B3 +13.3%

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
17
Winged bean
Mineral Summary Score
149
Black gram
85
Winged 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
70%
Winged bean
Carbohydrates
59%
Black gram
28%
Winged bean
Fats
8%
Black gram
4%
Winged 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 Winged bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Winged 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?
Winged bean
Winged bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.108g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 Winged bean Opinion
Calories 341 148 Black gram
Protein 25.21 11.6 Black gram
Fats 1.64 0.9 Black gram
Vitamin C 0 0
Carbs 58.99 28.1 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 2 Black gram
Calcium 138 30 Black gram
Potassium 983 586 Black gram
Magnesium 267 24 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.981 1.386 Winged bean
Zinc 3.35 1.39 Black gram
Starch
Phosphorus 379 45 Black gram
Sodium 38 35 Winged bean
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.379 Winged bean
Vitamin B2 0.254 0.149 Black gram
Vitamin B3 1.447 1.64 Winged bean
Vitamin B5 0.906 0.116 Black gram
Vitamin B6 0.281 0.075 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 19 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.222 Black gram
Monounsaturated Fat 0.085 0.234 Winged bean
Polyunsaturated fat 1.071 0.174 Black gram
Tryptophan 0.263 0.252 Black gram
Threonine 0.875 0.451 Black gram
Isoleucine 1.287 0.425 Black gram
Leucine 2.089 0.64 Black gram
Lysine 1.674 0.592 Black gram
Methionine 0.367 0.143 Black gram
Phenylalanine 1.473 0.451 Black gram
Valine 1.416 0.599 Black gram
Histidine 0.706 0.241 Black gram
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.