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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% 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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +342.9%
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

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%

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 Lupin Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Lupin Bean Opinion
Calories 105kcal 119kcal Lupin Bean
Protein 7.54g 15.57g Lupin Bean
Fats 0.55g 2.92g Lupin Bean
Vitamin C 1mg 1.1mg Lupin Bean
Net carbs 11.94g 7.08g Black gram
Carbs 18.34g 9.88g Black gram
Magnesium 63mg 54mg Black gram
Calcium 53mg 51mg Black gram
Potassium 231mg 245mg Lupin Bean
Iron 1.75mg 1.2mg Black gram
Sugar 2.01g Lupin Bean
Fiber 6.4g 2.8g Black gram
Copper 0.139mg 0.231mg Lupin Bean
Zinc 0.83mg 1.38mg Lupin Bean
Phosphorus 156mg 128mg Black gram
Sodium 7mg 4mg Lupin Bean
Vitamin A 31IU 7IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.676mg Lupin Bean
Selenium 2.5µg 2.6µg Lupin Bean
Vitamin B1 0.15mg 0.134mg Black gram
Vitamin B2 0.075mg 0.053mg Black gram
Vitamin B3 1.5mg 0.495mg Black gram
Vitamin B5 0.433mg 0.188mg Black gram
Vitamin B6 0.058mg 0.009mg Black gram
Vitamin K 2.7µg Black gram
Folate 94µg 59µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.346g Black gram
Monounsaturated Fat 0.029g 1.18g Lupin Bean
Polyunsaturated fat 0.359g 0.73g Lupin Bean
Tryptophan 0.078mg 0.125mg Lupin Bean
Threonine 0.262mg 0.573mg Lupin Bean
Isoleucine 0.385mg 0.695mg Lupin Bean
Leucine 0.625mg 1.181mg Lupin Bean
Lysine 0.5mg 0.832mg Lupin Bean
Methionine 0.11mg 0.11mg
Phenylalanine 0.44mg 0.618mg Lupin Bean
Valine 0.423mg 0.65mg Lupin Bean
Histidine 0.211mg 0.443mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lupin 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
9%
Lupin Bean
Minerals Daily Need Coverage Score
35%
Black gram
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 43)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.308g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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.

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.