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  6. Black gram vs. Black turtle bean

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

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Differences between Black gram and Black turtle bean

  • Black gram has more Vitamin B3, while Black turtle bean has more Copper, Iron, Fiber, Vitamin B1, and Potassium.
  • Black turtle bean's daily need coverage for Copper is 14% higher.
  • Black turtle bean contains 6 times less Sugar than Black gram. Black gram contains 2.01g of Sugar, while Black turtle bean contains 0.32g.

The food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Black turtle 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +28.6%
Contains more ManganeseManganese +26%
Contains more SeleniumSelenium +108.3%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +62.9%
Contains more CopperCopper +93.5%
Contains less SodiumSodium -57.1%
~equal in Calcium ~55mg
~equal in Zinc ~0.76mg
~equal in Phosphorus ~152mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B3Vitamin B3 +184.6%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +22.2%
Contains more CholineCholine +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

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% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +57.1%
Contains more CarbsCarbs +32.8%
Contains more OtherOther +30.2%
~equal in Protein ~8.18g
~equal in Water ~65.74g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated Fat -57.3%
Contains more Poly. FatPolyunsaturated fat +140.9%
~equal in Monounsaturated Fat ~0.03g

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

All nutrients comparison - raw data values

Nutrient Black gram Black turtle bean Opinion
Calories 105kcal 130kcal Black turtle bean
Protein 7.54g 8.18g Black turtle bean
Fats 0.55g 0.35g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 16.05g Black turtle bean
Carbs 18.34g 24.35g Black turtle bean
Magnesium 63mg 49mg Black gram
Calcium 53mg 55mg Black turtle bean
Potassium 231mg 433mg Black turtle bean
Iron 1.75mg 2.85mg Black turtle bean
Sugar 2.01g 0.32g Black turtle bean
Fiber 6.4g 8.3g Black turtle bean
Copper 0.139mg 0.269mg Black turtle bean
Zinc 0.83mg 0.76mg Black gram
Phosphorus 156mg 152mg Black gram
Sodium 7mg 3mg Black turtle bean
Vitamin A 31IU 6IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.87mg Black turtle bean
Manganese 0.412mg 0.327mg Black gram
Selenium 2.5µg 1.2µg Black gram
Vitamin B1 0.15mg 0.225mg Black turtle bean
Vitamin B2 0.075mg 0.056mg Black gram
Vitamin B3 1.5mg 0.527mg Black gram
Vitamin B5 0.433mg 0.26mg Black gram
Vitamin B6 0.058mg 0.077mg Black turtle bean
Vitamin K 2.7µg 3.3µg Black turtle bean
Folate 94µg 86µg Black gram
Choline 29.6mg 32.6mg Black turtle bean
Saturated Fat 0.038g 0.089g Black gram
Monounsaturated Fat 0.029g 0.03g Black turtle bean
Polyunsaturated fat 0.359g 0.149g Black gram
Tryptophan 0.078mg 0.097mg Black turtle bean
Threonine 0.262mg 0.344mg Black turtle bean
Isoleucine 0.385mg 0.361mg Black gram
Leucine 0.625mg 0.653mg Black turtle bean
Lysine 0.5mg 0.562mg Black turtle bean
Methionine 0.11mg 0.123mg Black turtle bean
Phenylalanine 0.44mg 0.442mg Black turtle bean
Valine 0.423mg 0.428mg Black turtle bean
Histidine 0.211mg 0.228mg Black turtle bean

Which food is preferable for your diet?

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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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
17%
Black turtle bean
Minerals Daily Need Coverage Score
35%
Black gram
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 23)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.051g)
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 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.
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/172427/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.