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Black gram vs Winged bean - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Winged bean

  • Black gram has more Folate, Phosphorus, Magnesium, and Vitamin B5, however Winged bean is higher in Copper, Vitamin B1, Potassium, Vitamin B2, Manganese, and Zinc.
  • Winged bean covers your daily need of Copper 139% more than Black gram.
  • Black gram has 5 times more Folate than Winged bean. While Black gram has 94µg of Folate, Winged bean has only 19µg.

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

Infographic

Black gram vs Winged 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 more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Copper +897.1%
Contains more Zinc +67.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Copper +897.1%
Contains more Zinc +67.5%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +273.3%
Contains more Folate +394.7%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B6 +29.3%
Equal in Vitamin B3 - 1.64
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 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +273.3%
Contains more Folate +394.7%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B6 +29.3%
Equal in Vitamin B3 - 1.64

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
17
Winged bean
Mineral Summary Score
35
Black gram
85
Winged 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
70%
Winged bean
Carbohydrates
18%
Black gram
28%
Winged bean
Fats
3%
Black gram
4%
Winged 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 Winged bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Winged 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?
Winged bean
Winged bean is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.184g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Winged bean Opinion
Calories 105 148 Winged bean
Protein 7.54 11.6 Winged bean
Fats 0.55 0.9 Winged bean
Vitamin C 1 0 Black gram
Carbs 18.34 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.75 2 Winged bean
Calcium 53 30 Black gram
Potassium 231 586 Winged bean
Magnesium 63 24 Black gram
Sugar 2.01 Winged bean
Fiber 6.4 Black gram
Copper 0.139 1.386 Winged bean
Zinc 0.83 1.39 Winged bean
Starch
Phosphorus 156 45 Black gram
Sodium 7 35 Black gram
Vitamin A 31 0 Black gram
Vitamin E 0.15 Black gram
Vitamin D 0 0
Vitamin B1 0.15 0.379 Winged bean
Vitamin B2 0.075 0.149 Winged bean
Vitamin B3 1.5 1.64 Winged bean
Vitamin B5 0.433 0.116 Black gram
Vitamin B6 0.058 0.075 Winged bean
Vitamin B12 0 0
Vitamin K 2.7 Black gram
Folate 94 19 Black gram
Trans Fat 0 0
Saturated Fat 0.038 0.222 Black gram
Monounsaturated Fat 0.029 0.234 Winged bean
Polyunsaturated fat 0.359 0.174 Black gram
Tryptophan 0.078 0.252 Winged bean
Threonine 0.262 0.451 Winged bean
Isoleucine 0.385 0.425 Winged bean
Leucine 0.625 0.64 Winged bean
Lysine 0.5 0.592 Winged bean
Methionine 0.11 0.143 Winged bean
Phenylalanine 0.44 0.451 Winged bean
Valine 0.423 0.599 Winged bean
Histidine 0.211 0.241 Winged 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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.