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  6. Black gram vs. Adzuki bean

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

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What are the main differences between black gram and adzuki bean?

  • Black gram has less copper, potassium, zinc, manganese, and folate than adzuki bean.
  • Adzuki bean's daily need coverage for copper is 18% higher.
  • Black gram has 2 times more vitamin B3 than adzuki bean. Black gram has 1.5mg of vitamin B3, while adzuki bean has 0.717mg.
  • Adzuki bean has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Black gram vs Adzuki 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +21.2%
Contains more CalciumCalcium +89.3%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +108.3%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +14.3%
Contains more CopperCopper +114.4%
Contains more ZincZinc +113.3%
Contains more ManganeseManganese +39.1%
~equal in Phosphorus ~168mg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more FolateFolate +28.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Adzuki bean DV% diff.
Copper 0.139mg 0.298mg 18%
Zinc 0.83mg 1.77mg 9%
Potassium 231mg 532mg 9%
Manganese 0.412mg 0.573mg 7%
Folate 94µg 121µg 7%
Vitamin B3 1.5mg 0.717mg 5%
Choline 29.6mg 5%
Fiber 6.4g 7.3g 4%
Vitamin B6 0.058mg 0.096mg 3%
Vitamin B1 0.15mg 0.115mg 3%
Calcium 53mg 28mg 3%
Magnesium 63mg 52mg 3%
Iron 1.75mg 2mg 3%
Vitamin K 2.7µg 2%
Selenium 2.5µg 1.2µg 2%
Phosphorus 156mg 168mg 2%
Carbs 18.34g 24.77g 2%
Polyunsaturated fat 0.359g 0.021g 2%
Vitamin B2 0.075mg 0.064mg 1%
Calories 105kcal 128kcal 1%
Fats 0.55g 0.1g 1%
Vitamin C 1mg 0mg 1%
Vitamin E 0.15mg 1%
Protein 7.54g 7.52g 0%
Net carbs 11.94g 17.47g N/A
Sugar 2.01g N/A
Sodium 7mg 8mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.433mg 0.43mg 0%
Saturated fat 0.038g 0.036g 0%
Monounsaturated fat 0.029g 0.009g 0%
Tryptophan 0.078mg 0.072mg 0%
Threonine 0.262mg 0.255mg 0%
Isoleucine 0.385mg 0.3mg 0%
Leucine 0.625mg 0.632mg 0%
Lysine 0.5mg 0.567mg 0%
Methionine 0.11mg 0.079mg 0%
Phenylalanine 0.44mg 0.398mg 0%
Valine 0.423mg 0.387mg 0%
Histidine 0.211mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +450%
Contains more CarbsCarbs +35.1%
Contains more OtherOther +24.5%
~equal in Protein ~7.52g
~equal in Water ~66.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +1609.5%
~equal in Saturated fat ~0.036g

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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/172427/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.