Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Winged bean

Black gram vs. Winged bean — In-Depth Nutrition Comparison

Compare

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.
  • Black gram has a higher glycemic index than winged bean.

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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1012.5%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +67.7%
Contains more IronIron +278.5%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +742.2%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +1071.4%
Contains more CopperCopper +41.3%
~equal in Sodium ~35mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B5Vitamin B5 +681%
Contains more Vitamin B6Vitamin B6 +274.7%
Contains more FolateFolate +1036.8%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B3Vitamin B3 +13.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Winged bean DV% diff.
Fiber 18.3g 73%
Iron 7.57mg 2mg 70%
Magnesium 267mg 24mg 58%
Folate 216µg 19µg 49%
Phosphorus 379mg 45mg 48%
Copper 0.981mg 1.386mg 45%
Manganese 1.527mg 0.532mg 43%
Protein 25.21g 11.6g 27%
Zinc 3.35mg 1.39mg 18%
Vitamin B6 0.281mg 0.075mg 16%
Vitamin B5 0.906mg 0.116mg 16%
Selenium 8.2µg 0.7µg 14%
Potassium 983mg 586mg 12%
Calcium 138mg 30mg 11%
Calories 341kcal 148kcal 10%
Carbs 58.99g 28.1g 10%
Vitamin B1 0.273mg 0.379mg 9%
Vitamin B2 0.254mg 0.149mg 8%
Polyunsaturated fat 1.071g 0.174g 6%
Vitamin B3 1.447mg 1.64mg 1%
Fats 1.64g 0.9g 1%
Net carbs 40.69g 28.1g N/A
Sodium 38mg 35mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.222g 0%
Monounsaturated fat 0.085g 0.234g 0%
Tryptophan 0.263mg 0.252mg 0%
Threonine 0.875mg 0.451mg 0%
Isoleucine 1.287mg 0.425mg 0%
Leucine 2.089mg 0.64mg 0%
Lysine 1.674mg 0.592mg 0%
Methionine 0.367mg 0.143mg 0%
Phenylalanine 1.473mg 0.451mg 0%
Valine 1.416mg 0.599mg 0%
Histidine 0.706mg 0.241mg 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
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 ProteinProtein +117.3%
Contains more FatsFats +82.2%
Contains more CarbsCarbs +109.9%
Contains more OtherOther +68%
Contains more WaterWater +431.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -48.6%
Contains more Poly. FatPolyunsaturated fat +515.5%
Contains more Mono. FatMonounsaturated fat +175.3%

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.