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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.
Black gram
Black gram
4
:
6
Lupin Bean
Lupin Bean
Contains more Iron +45.8%
Contains more Magnesium +16.7%
Contains more Phosphorus +21.9%
Contains less Sodium -42.9%
Contains more Zinc +66.3%
Contains more Copper +66.2%
Contains more Manganese +64.1%
Equal in Calcium - 51
Equal in Potassium - 245
Equal in Selenium - 2.6
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +45.8%
Contains more Magnesium +16.7%
Contains more Phosphorus +21.9%
Contains less Sodium -42.9%
Contains more Zinc +66.3%
Contains more Copper +66.2%
Contains more Manganese +64.1%
Equal in Calcium - 51
Equal in Potassium - 245
Equal in Selenium - 2.6

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.
Black gram
Black gram
9
:
1
Lupin Bean
Lupin Bean
Contains more Vitamin A +342.9%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +203%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +544.4%
Contains more Folate +59.3%
Equal in Vitamin C - 1.1
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%
Lupin 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% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +342.9%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +41.5%
Contains more Vitamin B3 +203%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +544.4%
Contains more Folate +59.3%
Equal in Vitamin C - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Lupin Bean
Lupin Bean
Contains more Carbs +85.6%
Contains more Other +92.7%
Contains more Protein +106.5%
Contains more Fats +430.9%
Equal in Water - 71.08
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Lupin Bean
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 Carbs +85.6%
Contains more Other +92.7%
Contains more Protein +106.5%
Contains more Fats +430.9%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +3969%
Contains more Polyunsaturated fat +103.3%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +3969%
Contains more Polyunsaturated 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
Net carbs 11.94g 7.08g Black gram
Protein 7.54g 15.57g Lupin Bean
Fats 0.55g 2.92g Lupin Bean
Carbs 18.34g 9.88g Black gram
Calories 105kcal 119kcal Lupin Bean
Sugar 2.01g Lupin Bean
Fiber 6.4g 2.8g Black gram
Calcium 53mg 51mg Black gram
Iron 1.75mg 1.2mg Black gram
Magnesium 63mg 54mg Black gram
Phosphorus 156mg 128mg Black gram
Potassium 231mg 245mg Lupin Bean
Sodium 7mg 4mg Lupin Bean
Zinc 0.83mg 1.38mg Lupin Bean
Copper 0.139mg 0.231mg Lupin Bean
Manganese 0.412mg 0.676mg Lupin Bean
Selenium 2.5µg 2.6µg Lupin Bean
Vitamin A 31IU 7IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 1.1mg 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
Folate 94µg 59µg Black gram
Vitamin K 2.7µg Black gram
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
Saturated Fat 0.038g 0.346g Black gram
Monounsaturated Fat 0.029g 1.18g Lupin Bean
Polyunsaturated fat 0.359g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
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.