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Black gram vs Black turtle bean - In-Depth Nutrition Comparison

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How are Black gram and Black turtle bean different?

  • Black gram is higher in Magnesium, Manganese, Fiber, Zinc and Selenium, however Black turtle bean is richer in Folate, Vitamin B1, Potassium, Iron and Phosphorus.
  • Daily need coverage for Folate from Black turtle bean is 57% higher.
  • Black gram contains 3 times more Selenium than Black turtle bean. While Black gram contains 8.2µg of Selenium, Black turtle bean contains only 3.2µg.

Mungo beans, mature seeds, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Black gram vs Black turtle 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
Black gram
Black gram
2
:
6
Black turtle bean
Black turtle bean
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Iron +14.9%
Contains more Calcium +15.9%
Contains more Potassium +52.6%
Contains more Phosphorus +16.1%
Contains less Sodium -76.3%
Equal in Copper - 1
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +66.9%
Contains more Zinc +52.3%
Contains more Iron +14.9%
Contains more Calcium +15.9%
Contains more Potassium +52.6%
Contains more Phosphorus +16.1%
Contains less Sodium -76.3%
Equal in Copper - 1

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
Black gram
Black gram
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Equal in Vitamin B5 - 0.899
Equal in Vitamin B6 - 0.286
Black gram
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%
Black turtle bean
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin A +35.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +35.1%
Contains more Folate +105.6%
Equal in Vitamin B5 - 0.899
Equal in Vitamin B6 - 0.286

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Black gram
65
Black turtle bean
Mineral Summary Score
149
Black gram
150
Black turtle 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 the food
Protein
151%
Black gram
128%
Black turtle bean
Carbohydrates
59%
Black gram
63%
Black turtle bean
Fats
8%
Black gram
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Black turtle bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Black turtle 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?
Black turtle bean
Black turtle bean contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 23)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 2.12g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.118g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Black turtle bean Opinion
Calories 341 339 Black gram
Protein 25.21 21.25 Black gram
Fats 1.64 0.9 Black gram
Vitamin C 0 0
Carbs 58.99 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 8.7 Black turtle bean
Calcium 138 160 Black turtle bean
Potassium 983 1500 Black turtle bean
Magnesium 267 160 Black gram
Sugars 2.12 Black gram
Fiber 18.3 15.5 Black gram
Copper 0.981 1 Black turtle bean
Zinc 3.35 2.2 Black gram
Starch
Phosphorus 379 440 Black turtle bean
Sodium 38 9 Black turtle bean
Vitamin A 23 17 Black gram
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.273 0.9 Black turtle bean
Vitamin B2 0.254 0.193 Black gram
Vitamin B3 1.447 1.955 Black turtle bean
Vitamin B5 0.906 0.899 Black gram
Vitamin B6 0.281 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 216 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.114 0.232 Black gram
Monounsaturated Fat 0.085 0.078 Black gram
Polyunsaturated fat 1.071 0.387 Black gram
Tryptophan 0.263 0.252 Black gram
Threonine 0.875 0.894 Black turtle bean
Isoleucine 1.287 0.938 Black gram
Leucine 2.089 1.697 Black gram
Lysine 1.674 1.459 Black gram
Methionine 0.367 0.32 Black gram
Phenylalanine 1.473 1.149 Black gram
Valine 1.416 1.112 Black gram
Histidine 0.706 0.592 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.