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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
3
:
5
Black turtle bean
Black turtle bean
Contains more Magnesium +28.6%
Contains more Iron +62.9%
Contains more Potassium +87.4%
Contains less Sodium -57.1%
Contains more Copper +93.5%
Equal in Calcium - 55
Equal in Phosphorus - 152
Equal in Zinc - 0.76
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Magnesium +28.6%
Contains more Iron +62.9%
Contains more Potassium +87.4%
Contains less Sodium -57.1%
Contains more Copper +93.5%
Equal in Calcium - 55
Equal in Phosphorus - 152
Equal in Zinc - 0.76

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
6
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin A +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +66.5%
Contains more Vitamin E +480%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +32.8%
Contains more Vitamin K +22.2%
Equal in Folate - 86
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +184.6%
Contains more Vitamin B5 +66.5%
Contains more Vitamin E +480%
Contains more Vitamin B1 +50%
Contains more Vitamin B6 +32.8%
Contains more Vitamin K +22.2%
Equal in Folate - 86

Comparison summary table

Pay attention to 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 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
Net carbs 11.94g 16.05g Black turtle bean
Protein 7.54g 8.18g Black turtle bean
Fats 0.55g 0.35g Black gram
Carbs 18.34g 24.35g Black turtle bean
Calories 105kcal 130kcal Black turtle bean
Starch g g
Fructose g g
Sugar 2.01g 0.32g Black turtle bean
Fiber 6.4g 8.3g Black turtle bean
Calcium 53mg 55mg Black turtle bean
Iron 1.75mg 2.85mg Black turtle bean
Magnesium 63mg 49mg Black gram
Phosphorus 156mg 152mg Black gram
Potassium 231mg 433mg Black turtle bean
Sodium 7mg 3mg Black turtle bean
Zinc 0.83mg 0.76mg Black gram
Copper 0.139mg 0.269mg Black turtle bean
Vitamin A 31IU 6IU Black gram
Vitamin E 0.15mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg 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
Folate 94µg 86µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 3.3µg Black turtle bean
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
17
Black turtle bean
Mineral Summary Score
35
Black gram
47
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 food.
Protein
45%
Black gram
49%
Black turtle bean
Carbohydrates
18%
Black gram
24%
Black turtle bean
Fats
3%
Black gram
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.