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  6. Black gram vs. Lupin Bean

Black gram vs. Lupin Bean — In-Depth Nutrition Comparison

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Differences between black gram and lupin Bean

  • Black gram has more fiber, folate, iron, and vitamin B3, while lupin Bean has more manganese, copper, zinc, and monounsaturated fat.
  • Black gram's daily need coverage for fiber is 14% higher.
  • Lupin Bean contains 3 times less vitamin B3 than black gram. Black gram contains 1.5mg of vitamin B3, while lupin Bean contains 0.495mg.

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

Infographic

Black gram vs Lupin 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +45.8%
Contains more PhosphorusPhosphorus +21.9%
Contains more CopperCopper +66.2%
Contains more ZincZinc +66.3%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +64.1%
~equal in Calcium ~51mg
~equal in Potassium ~245mg
~equal in Selenium ~2.6µg

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% 0.67% 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B5Vitamin B5 +130.3%
Contains more Vitamin B6Vitamin B6 +544.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~1.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Lupin Bean DV% diff.
Protein 7.54g 15.57g 16%
Fiber 6.4g 2.8g 14%
Manganese 0.412mg 0.676mg 11%
Copper 0.139mg 0.231mg 10%
Folate 94µg 59µg 9%
Iron 1.75mg 1.2mg 7%
Vitamin B3 1.5mg 0.495mg 6%
Choline 29.6mg 5%
Zinc 0.83mg 1.38mg 5%
Vitamin B5 0.433mg 0.188mg 5%
Phosphorus 156mg 128mg 4%
Vitamin B6 0.058mg 0.009mg 4%
Fats 0.55g 2.92g 4%
Carbs 18.34g 9.88g 3%
Monounsaturated fat 0.029g 1.18g 3%
Magnesium 63mg 54mg 2%
Vitamin B2 0.075mg 0.053mg 2%
Polyunsaturated fat 0.359g 0.73g 2%
Vitamin K 2.7µg 2%
Saturated fat 0.038g 0.346g 1%
Calories 105kcal 119kcal 1%
Vitamin B1 0.15mg 0.134mg 1%
Vitamin E 0.15mg 1%
Vitamin C 1mg 1.1mg 0%
Net carbs 11.94g 7.08g N/A
Calcium 53mg 51mg 0%
Potassium 231mg 245mg 0%
Sugar 2.01g N/A
Sodium 7mg 4mg 0%
Vitamin A 2µg 0µg 0%
Selenium 2.5µg 2.6µg 0%
Tryptophan 0.078mg 0.125mg 0%
Threonine 0.262mg 0.573mg 0%
Isoleucine 0.385mg 0.695mg 0%
Leucine 0.625mg 1.181mg 0%
Lysine 0.5mg 0.832mg 0%
Methionine 0.11mg 0.11mg 0%
Phenylalanine 0.44mg 0.618mg 0%
Valine 0.423mg 0.65mg 0%
Histidine 0.211mg 0.443mg 0%

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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +85.6%
Contains more OtherOther +92.7%
Contains more ProteinProtein +106.5%
Contains more FatsFats +430.9%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +3969%
Contains more Poly. FatPolyunsaturated fat +103.3%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.