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  6. Black gram vs. Mothbeans

Black gram vs. Mothbeans — In-Depth Nutrition Comparison

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Summary of differences between black gram and mothbeans

  • Black gram has more vitamin B3 and calcium; however, mothbeans is higher in iron, folate, and magnesium.
  • Mothbeans covers your daily need for iron, 17% more than black gram.
  • Black gram has 18 times more calcium than mothbeans. While black gram has 53mg of calcium, mothbeans has only 3mg.
  • The glycemic index of black gram is higher.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +1666.7%
Contains more ZincZinc +40.7%
Contains less SodiumSodium -30%
Contains more MagnesiumMagnesium +65.1%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +79.4%
Contains more CopperCopper +18%
Contains more ManganeseManganese +27.9%
Contains more SeleniumSelenium +12%
~equal in Phosphorus ~150mg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21%
Contains more Vitamin B2Vitamin B2 +226.1%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more FolateFolate +52.1%
~equal in Vitamin C ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.391mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Mothbeans DV% diff.
Fiber 6.4g 26%
Iron 1.75mg 3.14mg 17%
Folate 94µg 143µg 12%
Magnesium 63mg 104mg 10%
Choline 29.6mg 5%
Vitamin B3 1.5mg 0.668mg 5%
Calcium 53mg 3mg 5%
Manganese 0.412mg 0.527mg 5%
Vitamin B2 0.075mg 0.023mg 4%
Copper 0.139mg 0.164mg 3%
Vitamin B6 0.058mg 0.093mg 3%
Zinc 0.83mg 0.59mg 2%
Vitamin B1 0.15mg 0.124mg 2%
Potassium 231mg 304mg 2%
Vitamin K 2.7µg 2%
Vitamin B5 0.433mg 0.391mg 1%
Polyunsaturated fat 0.359g 0.256g 1%
Protein 7.54g 7.81g 1%
Calories 105kcal 117kcal 1%
Selenium 2.5µg 2.8µg 1%
Phosphorus 156mg 150mg 1%
Carbs 18.34g 20.96g 1%
Vitamin E 0.15mg 1%
Fats 0.55g 0.55g 0%
Vitamin C 1mg 1mg 0%
Net carbs 11.94g 20.96g N/A
Sugar 2.01g N/A
Sodium 7mg 10mg 0%
Vitamin A 2µg 1µg 0%
Saturated fat 0.038g 0.124g 0%
Monounsaturated fat 0.029g 0.044g 0%
Tryptophan 0.078mg 0.05mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0.388mg 0%
Leucine 0.625mg 0.525mg 0%
Lysine 0.5mg 0.425mg 0%
Methionine 0.11mg 0.075mg 0%
Phenylalanine 0.44mg 0.35mg 0%
Valine 0.423mg 0.25mg 0%
Histidine 0.211mg 0.263mg 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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more CarbsCarbs +14.3%
Contains more OtherOther +36.8%
~equal in Protein ~7.81g
~equal in Fats ~0.55g
~equal in Water ~69.23g

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +40.2%
Contains more Mono. FatMonounsaturated fat +51.7%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.