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Black gram vs Cranberry bean - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Cranberry bean

  • Black gram has less Folate, Fiber, Copper, Vitamin B1, Iron, Potassium, Phosphorus, Zinc, Magnesium, and Manganese than Cranberry bean.
  • Cranberry bean covers your daily need of Folate 128% more than Black gram.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, raw.

Infographic

Black gram vs Cranberry 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
Contains more Iron +185.7%
Contains more Calcium +139.6%
Contains more Potassium +476.6%
Contains more Magnesium +147.6%
Contains more Copper +471.2%
Contains more Zinc +337.3%
Contains more Phosphorus +138.5%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +185.7%
Contains more Calcium +139.6%
Contains more Potassium +476.6%
Contains more Magnesium +147.6%
Contains more Copper +471.2%
Contains more Zinc +337.3%
Contains more Phosphorus +138.5%
Contains less Sodium -14.3%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +1450%
Contains more Vitamin B1 +398%
Contains more Vitamin B2 +184%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +432.8%
Contains more Folate +542.6%
Equal in Vitamin B3 - 1.455
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +1450%
Contains more Vitamin B1 +398%
Contains more Vitamin B2 +184%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +432.8%
Contains more Folate +542.6%
Equal in Vitamin B3 - 1.455

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 Cranberry bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cranberry bean Opinion
Calories 105kcal 335kcal Cranberry bean
Protein 7.54g 23.03g Cranberry bean
Fats 0.55g 1.23g Cranberry bean
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 35.35g Cranberry bean
Carbs 18.34g 60.05g Cranberry bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 5mg Cranberry bean
Calcium 53mg 127mg Cranberry bean
Potassium 231mg 1332mg Cranberry bean
Magnesium 63mg 156mg Cranberry bean
Sugar 2.01g g Cranberry bean
Fiber 6.4g 24.7g Cranberry bean
Copper 0.139mg 0.794mg Cranberry bean
Zinc 0.83mg 3.63mg Cranberry bean
Starch g g
Phosphorus 156mg 372mg Cranberry bean
Sodium 7mg 6mg Cranberry bean
Vitamin A 31IU 2IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.747mg Cranberry bean
Vitamin B2 0.075mg 0.213mg Cranberry bean
Vitamin B3 1.5mg 1.455mg Black gram
Vitamin B5 0.433mg 0.748mg Cranberry bean
Vitamin B6 0.058mg 0.309mg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Folate 94µg 604µg Cranberry bean
Trans Fat 0g 0g
Saturated Fat 0.038g 0.316g Black gram
Monounsaturated Fat 0.029g 0.106g Cranberry bean
Polyunsaturated fat 0.359g 0.527g Cranberry bean
Tryptophan 0.078mg 0.273mg Cranberry bean
Threonine 0.262mg 0.969mg Cranberry bean
Isoleucine 0.385mg 1.017mg Cranberry bean
Leucine 0.625mg 1.838mg Cranberry bean
Lysine 0.5mg 1.58mg Cranberry bean
Methionine 0.11mg 0.346mg Cranberry bean
Phenylalanine 0.44mg 1.245mg Cranberry bean
Valine 0.423mg 1.205mg Cranberry bean
Histidine 0.211mg 0.641mg Cranberry bean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
69
Cranberry bean
Mineral Summary Score
35
Black gram
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
18%
Black gram
60%
Cranberry bean
Fats
3%
Black gram
6%
Cranberry bean

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.278g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.