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.
Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of winged beans is 32.

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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Black gram

Winged beans

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.

Black gram

Winged beans

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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.139mg	0.773mg	70%
Manganese	0.412mg	1.199mg	34%
Iron	1.75mg	4.33mg	32%
Fiber	6.4g		26%
Folate	94µg	10µg	21%
Vitamin B1	0.15mg	0.295mg	12%
Calcium	53mg	142mg	9%
Polyunsaturated fat	0.359g	1.551g	8%
Fats	0.55g	5.84g	8%
Zinc	0.83mg	1.44mg	6%
Vitamin B5	0.433mg	0.156mg	6%
Protein	7.54g	10.62g	6%
Choline	29.6mg		5%
Monounsaturated fat	0.029g	2.153g	5%
Saturated fat	0.038g	0.825g	4%
Vitamin B3	1.5mg	0.83mg	4%
Vitamin B2	0.075mg	0.129mg	4%
Vitamin K	2.7µg		2%
Calories	105kcal	147kcal	2%
Magnesium	63mg	54mg	2%
Selenium	2.5µg	2.9µg	1%
Potassium	231mg	280mg	1%
Vitamin C	1mg	0mg	1%
Vitamin E	0.15mg		1%
Carbs	18.34g	14.94g	1%
Vitamin B6	0.058mg	0.047mg	1%
Net carbs	11.94g	14.94g	N/A
Sugar	2.01g		N/A
Phosphorus	156mg	153mg	0%
Sodium	7mg	13mg	0%
Vitamin A	2µg	0µg	0%
Tryptophan	0.078mg	0.233mg	0%
Threonine	0.262mg	0.36mg	0%
Isoleucine	0.385mg	0.448mg	0%
Leucine	0.625mg	0.762mg	0%
Lysine	0.5mg	0.652mg	0%
Methionine	0.11mg	0.109mg	0%
Phenylalanine	0.44mg	0.436mg	0%
Valine	0.423mg	0.467mg	0%
Histidine	0.211mg	0.241mg	0%