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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% 1.9% 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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +416.7%
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

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

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 Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Adzuki bean Opinion
Calories 105kcal 128kcal Adzuki bean
Protein 7.54g 7.52g Black gram
Fats 0.55g 0.1g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 17.47g Adzuki bean
Carbs 18.34g 24.77g Adzuki bean
Magnesium 63mg 52mg Black gram
Calcium 53mg 28mg Black gram
Potassium 231mg 532mg Adzuki bean
Iron 1.75mg 2mg Adzuki bean
Sugar 2.01g Adzuki bean
Fiber 6.4g 7.3g Adzuki bean
Copper 0.139mg 0.298mg Adzuki bean
Zinc 0.83mg 1.77mg Adzuki bean
Phosphorus 156mg 168mg Adzuki bean
Sodium 7mg 8mg Black gram
Vitamin A 31IU 6IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.573mg Adzuki bean
Selenium 2.5µg 1.2µg Black gram
Vitamin B1 0.15mg 0.115mg Black gram
Vitamin B2 0.075mg 0.064mg Black gram
Vitamin B3 1.5mg 0.717mg Black gram
Vitamin B5 0.433mg 0.43mg Black gram
Vitamin B6 0.058mg 0.096mg Adzuki bean
Vitamin K 2.7µg Black gram
Folate 94µg 121µg Adzuki bean
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.036g Adzuki bean
Monounsaturated Fat 0.029g 0.009g Black gram
Polyunsaturated fat 0.359g 0.021g Black gram
Tryptophan 0.078mg 0.072mg Black gram
Threonine 0.262mg 0.255mg Black gram
Isoleucine 0.385mg 0.3mg Black gram
Leucine 0.625mg 0.632mg Adzuki bean
Lysine 0.5mg 0.567mg Adzuki bean
Methionine 0.11mg 0.079mg Black gram
Phenylalanine 0.44mg 0.398mg Black gram
Valine 0.423mg 0.387mg Black gram
Histidine 0.211mg 0.198mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
15%
Adzuki bean
Minerals Daily Need Coverage Score
35%
Black gram
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.