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Black gram vs Lupin Bean - In-Depth Nutrition Comparison

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Significant differences between Black gram and Lupin Bean

  • The amount of Copper, Manganese, Folate, Fiber, Vitamin B1, Phosphorus, Zinc, Iron, Magnesium, and Vitamin B6 in Lupin Bean is higher than in Black gram.
  • Lupin Bean covers your daily Copper needs 98% more than Black gram.

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

Infographic

Black gram vs Lupin Bean infographic
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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 less Sodium -53.3%
Contains more Iron +149.1%
Contains more Calcium +232.1%
Contains more Potassium +338.5%
Contains more Magnesium +214.3%
Contains more Copper +635.3%
Contains more Zinc +472.3%
Contains more Phosphorus +182.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains less Sodium -53.3%
Contains more Iron +149.1%
Contains more Calcium +232.1%
Contains more Potassium +338.5%
Contains more Magnesium +214.3%
Contains more Copper +635.3%
Contains more Zinc +472.3%
Contains more Phosphorus +182.1%

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 A +∞%
Contains more Vitamin C +380%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +515.5%
Contains more Folate +277.7%
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 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin C +380%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +515.5%
Contains more Folate +277.7%

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
55
Lupin Bean
Mineral Summary Score
35
Black gram
138
Lupin 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
217%
Lupin Bean
Carbohydrates
18%
Black gram
40%
Lupin Bean
Fats
3%
Black gram
45%
Lupin Bean

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 Lupin Bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

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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Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.118g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black gram Lupin Bean Opinion
Calories 105 371 Lupin Bean
Protein 7.54 36.17 Lupin Bean
Fats 0.55 9.74 Lupin Bean
Vitamin C 1 4.8 Lupin Bean
Carbs 18.34 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 4.36 Lupin Bean
Calcium 53 176 Lupin Bean
Potassium 231 1013 Lupin Bean
Magnesium 63 198 Lupin Bean
Sugar 2.01 Lupin Bean
Fiber 6.4 18.9 Lupin Bean
Copper 0.139 1.022 Lupin Bean
Zinc 0.83 4.75 Lupin Bean
Starch
Phosphorus 156 440 Lupin Bean
Sodium 7 15 Black gram
Vitamin A 31 0 Black gram
Vitamin E 0.15 Black gram
Vitamin D 0 0
Vitamin B1 0.15 0.64 Lupin Bean
Vitamin B2 0.075 0.22 Lupin Bean
Vitamin B3 1.5 2.19 Lupin Bean
Vitamin B5 0.433 0.75 Lupin Bean
Vitamin B6 0.058 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 2.7 Black gram
Folate 94 355 Lupin Bean
Trans Fat 0 0
Saturated Fat 0.038 1.156 Black gram
Monounsaturated Fat 0.029 3.94 Lupin Bean
Polyunsaturated fat 0.359 2.439 Lupin Bean
Tryptophan 0.078 0.289 Lupin Bean
Threonine 0.262 1.331 Lupin Bean
Isoleucine 0.385 1.615 Lupin Bean
Leucine 0.625 2.743 Lupin Bean
Lysine 0.5 1.933 Lupin Bean
Methionine 0.11 0.255 Lupin Bean
Phenylalanine 0.44 1.435 Lupin Bean
Valine 0.423 1.51 Lupin Bean
Histidine 0.211 1.03 Lupin Bean
Fructose

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.