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  6. Black gram vs. Winged beans

Black gram vs. Winged beans — In-Depth Nutrition Comparison

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Significant differences between Black gram and Winged beans

  • Black gram has more Folate, and Vitamin B5, however, Winged beans is richer in Copper, Manganese, Iron, Vitamin B1, Calcium, and Zinc.
  • Winged beans covers your daily Copper needs 70% more than Black gram.
  • Winged beans has 9 times less Folate than Black gram. Black gram has 94µg of Folate, while Winged beans has 10µg.
  • Black gram contains less Saturated Fat.

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

Infographic

Black gram vs Winged beans 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% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -46.2%
Contains more CalciumCalcium +167.9%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +147.4%
Contains more CopperCopper +456.1%
Contains more ZincZinc +73.5%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +16%
~equal in Phosphorus ~153mg

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.7%
Contains more Vitamin B5Vitamin B5 +177.6%
Contains more Vitamin B6Vitamin B6 +23.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +840%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +72%
~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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +22.8%
Contains more ProteinProtein +40.8%
Contains more FatsFats +961.8%
Contains more OtherOther +33%
~equal in Water ~67.19g

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
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated Fat -95.4%
Contains more Mono. FatMonounsaturated Fat +7324.1%
Contains more Poly. FatPolyunsaturated fat +332%

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 Winged beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Winged beans Opinion
Calories 105kcal 147kcal Winged beans
Protein 7.54g 10.62g Winged beans
Fats 0.55g 5.84g Winged beans
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 14.94g Winged beans
Carbs 18.34g 14.94g Black gram
Magnesium 63mg 54mg Black gram
Calcium 53mg 142mg Winged beans
Potassium 231mg 280mg Winged beans
Iron 1.75mg 4.33mg Winged beans
Sugar 2.01g Winged beans
Fiber 6.4g Black gram
Copper 0.139mg 0.773mg Winged beans
Zinc 0.83mg 1.44mg Winged beans
Phosphorus 156mg 153mg Black gram
Sodium 7mg 13mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 1.199mg Winged beans
Selenium 2.5µg 2.9µg Winged beans
Vitamin B1 0.15mg 0.295mg Winged beans
Vitamin B2 0.075mg 0.129mg Winged beans
Vitamin B3 1.5mg 0.83mg Black gram
Vitamin B5 0.433mg 0.156mg Black gram
Vitamin B6 0.058mg 0.047mg Black gram
Vitamin K 2.7µg Black gram
Folate 94µg 10µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.825g Black gram
Monounsaturated Fat 0.029g 2.153g Winged beans
Polyunsaturated fat 0.359g 1.551g Winged beans
Tryptophan 0.078mg 0.233mg Winged beans
Threonine 0.262mg 0.36mg Winged beans
Isoleucine 0.385mg 0.448mg Winged beans
Leucine 0.625mg 0.762mg Winged beans
Lysine 0.5mg 0.652mg Winged beans
Methionine 0.11mg 0.109mg Black gram
Phenylalanine 0.44mg 0.436mg Black gram
Valine 0.423mg 0.467mg Winged beans
Histidine 0.211mg 0.241mg Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Winged beans
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
11%
Winged beans
Minerals Daily Need Coverage Score
35%
Black gram
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.787g)
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)

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.