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  6. Black gram vs. Winged bean

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 for 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.
  • 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 Winged bean tuber, raw.

Infographic

Black gram vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +76.7%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +153.7%
Contains more IronIron +14.3%
Contains more CopperCopper +897.1%
Contains more ZincZinc +67.5%
Contains more ManganeseManganese +29.1%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +394.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +152.7%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B6Vitamin B6 +29.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Winged bean DV% diff.
Copper 0.139mg 1.386mg 139%
Fiber 6.4g 26%
Vitamin B1 0.15mg 0.379mg 19%
Folate 94µg 19µg 19%
Phosphorus 156mg 45mg 16%
Potassium 231mg 586mg 10%
Magnesium 63mg 24mg 9%
Protein 7.54g 11.6g 8%
Vitamin B5 0.433mg 0.116mg 6%
Vitamin B2 0.075mg 0.149mg 6%
Manganese 0.412mg 0.532mg 5%
Zinc 0.83mg 1.39mg 5%
Choline 29.6mg 5%
Iron 1.75mg 2mg 3%
Carbs 18.34g 28.1g 3%
Selenium 2.5µg 0.7µg 3%
Vitamin K 2.7µg 2%
Calories 105kcal 148kcal 2%
Calcium 53mg 30mg 2%
Vitamin E 0.15mg 1%
Vitamin C 1mg 0mg 1%
Polyunsaturated fat 0.359g 0.174g 1%
Saturated fat 0.038g 0.222g 1%
Fats 0.55g 0.9g 1%
Monounsaturated fat 0.029g 0.234g 1%
Vitamin B6 0.058mg 0.075mg 1%
Vitamin B3 1.5mg 1.64mg 1%
Sodium 7mg 35mg 1%
Net carbs 11.94g 28.1g N/A
Sugar 2.01g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.078mg 0.252mg 0%
Threonine 0.262mg 0.451mg 0%
Isoleucine 0.385mg 0.425mg 0%
Leucine 0.625mg 0.64mg 0%
Lysine 0.5mg 0.592mg 0%
Methionine 0.11mg 0.143mg 0%
Phenylalanine 0.44mg 0.451mg 0%
Valine 0.423mg 0.599mg 0%
Histidine 0.211mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +26.3%
Contains more ProteinProtein +53.8%
Contains more FatsFats +63.6%
Contains more CarbsCarbs +53.2%
Contains more OtherOther +88.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +106.3%
Contains more Mono. FatMonounsaturated fat +706.9%

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 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.