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  6. Black gram vs. Soybean

Black gram vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between black gram and soybeans

  • Black gram has more folate; however, soybeans are higher in iron, copper, manganese, vitamin B2, vitamin K, vitamin B6, phosphorus, selenium, and potassium.
  • Soybeans cover your daily need for iron, 42% more than black gram.
  • Black gram has 2 times more folate than soybeans. While black gram has 94µg of folate, soybeans have only 54µg.
  • 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 Soybeans, mature cooked, boiled, without salt.

Infographic

Black gram vs Soybean 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%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +36.5%
Contains more CalciumCalcium +92.5%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +193.7%
Contains more CopperCopper +192.8%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +192%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +275.9%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more FolateFolate +74.1%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B6Vitamin B6 +303.4%
Contains more Vitamin KVitamin K +611.1%
Contains more CholineCholine +60.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Soybean DV% diff.
Iron 1.75mg 5.14mg 42%
Polyunsaturated fat 0.359g 5.064g 31%
Copper 0.139mg 0.407mg 30%
Protein 7.54g 18.21g 21%
Manganese 0.412mg 0.824mg 18%
Vitamin B2 0.075mg 0.285mg 16%
Vitamin K 2.7µg 19.2µg 14%
Vitamin B6 0.058mg 0.234mg 14%
Fats 0.55g 8.97g 13%
Phosphorus 156mg 245mg 13%
Folate 94µg 54µg 10%
Selenium 2.5µg 7.3µg 9%
Potassium 231mg 515mg 8%
Vitamin B3 1.5mg 0.399mg 7%
Saturated fat 0.038g 1.297g 6%
Vitamin B5 0.433mg 0.179mg 5%
Calcium 53mg 102mg 5%
Magnesium 63mg 86mg 5%
Monounsaturated fat 0.029g 1.981g 5%
Choline 29.6mg 47.5mg 3%
Calories 105kcal 172kcal 3%
Zinc 0.83mg 1.15mg 3%
Carbs 18.34g 8.36g 3%
Fiber 6.4g 6g 2%
Vitamin E 0.15mg 0.35mg 1%
Vitamin C 1mg 1.7mg 1%
Net carbs 11.94g 2.36g N/A
Sugar 2.01g 3g N/A
Sodium 7mg 1mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.15mg 0.155mg 0%
Tryptophan 0.078mg 0.242mg 0%
Threonine 0.262mg 0.723mg 0%
Isoleucine 0.385mg 0.807mg 0%
Leucine 0.625mg 1.355mg 0%
Lysine 0.5mg 1.108mg 0%
Methionine 0.11mg 0.224mg 0%
Phenylalanine 0.44mg 0.869mg 0%
Valine 0.423mg 0.831mg 0%
Histidine 0.211mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +119.4%
Contains more WaterWater +15.9%
Contains more ProteinProtein +141.5%
Contains more FatsFats +1530.9%
Contains more OtherOther +80.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +6731%
Contains more Poly. FatPolyunsaturated fat +1310.6%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.