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  6. Black gram vs. Winged bean

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
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
8
:
2
Winged bean
Winged bean
Contains more Calcium +360%
Contains more Iron +278.5%
Contains more Magnesium +1012.5%
Contains more Phosphorus +742.2%
Contains more Potassium +67.7%
Contains more Zinc +141%
Contains more Manganese +187%
Contains more Selenium +1071.4%
Contains more Copper +41.3%
Equal in Sodium - 35
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +360%
Contains more Iron +278.5%
Contains more Magnesium +1012.5%
Contains more Phosphorus +742.2%
Contains more Potassium +67.7%
Contains more Zinc +141%
Contains more Manganese +187%
Contains more Selenium +1071.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
5
:
2
Winged bean
Winged bean
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%
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Winged bean
Winged bean
Contains more Protein +117.3%
Contains more Fats +82.2%
Contains more Carbs +109.9%
Contains more Other +68%
Contains more Water +431.5%
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +117.3%
Contains more Fats +82.2%
Contains more Carbs +109.9%
Contains more Other +68%
Contains more Water +431.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +515.5%
Contains more Monounsaturated Fat +175.3%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +515.5%
Contains more Monounsaturated Fat +175.3%

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 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Winged bean Opinion
Net carbs 40.69g 28.1g Black gram
Protein 25.21g 11.6g Black gram
Fats 1.64g 0.9g Black gram
Carbs 58.99g 28.1g Black gram
Calories 341kcal 148kcal Black gram
Fiber 18.3g Black gram
Calcium 138mg 30mg Black gram
Iron 7.57mg 2mg Black gram
Magnesium 267mg 24mg Black gram
Phosphorus 379mg 45mg Black gram
Potassium 983mg 586mg Black gram
Sodium 38mg 35mg Winged bean
Zinc 3.35mg 1.39mg Black gram
Copper 0.981mg 1.386mg Winged bean
Manganese 1.527mg 0.532mg Black gram
Selenium 8.2µg 0.7µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.379mg Winged bean
Vitamin B2 0.254mg 0.149mg Black gram
Vitamin B3 1.447mg 1.64mg Winged bean
Vitamin B5 0.906mg 0.116mg Black gram
Vitamin B6 0.281mg 0.075mg Black gram
Folate 216µg 19µg Black gram
Tryptophan 0.263mg 0.252mg Black gram
Threonine 0.875mg 0.451mg Black gram
Isoleucine 1.287mg 0.425mg Black gram
Leucine 2.089mg 0.64mg Black gram
Lysine 1.674mg 0.592mg Black gram
Methionine 0.367mg 0.143mg Black gram
Phenylalanine 1.473mg 0.451mg Black gram
Valine 1.416mg 0.599mg Black gram
Histidine 0.706mg 0.241mg Black gram
Saturated Fat 0.114g 0.222g Black gram
Monounsaturated Fat 0.085g 0.234g Winged bean
Polyunsaturated fat 1.071g 0.174g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Winged 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
17%
Winged bean
Minerals Daily Need Coverage Score
143%
Black gram
75%
Winged bean

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.