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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
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.
Contains more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Selenium +257.1%
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Zinc +67.5%
Contains more Copper +897.1%
Contains more Manganese +29.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Selenium +257.1%
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Zinc +67.5%
Contains more Copper +897.1%
Contains more Manganese +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26.3%
Contains more Protein +53.8%
Contains more Fats +63.6%
Contains more Carbs +53.2%
Contains more Other +88.7%
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 Water +26.3%
Contains more Protein +53.8%
Contains more Fats +63.6%
Contains more Carbs +53.2%
Contains more Other +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +106.3%
Contains more Monounsaturated Fat +706.9%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +106.3%
Contains more Monounsaturated Fat +706.9%

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 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

All nutrients comparison - raw data values

Nutrient Black gram Winged bean Opinion
Net carbs 11.94g 28.1g Winged bean
Protein 7.54g 11.6g Winged bean
Fats 0.55g 0.9g Winged bean
Carbs 18.34g 28.1g Winged bean
Calories 105kcal 148kcal Winged bean
Sugar 2.01g Winged bean
Fiber 6.4g Black gram
Calcium 53mg 30mg Black gram
Iron 1.75mg 2mg Winged bean
Magnesium 63mg 24mg Black gram
Phosphorus 156mg 45mg Black gram
Potassium 231mg 586mg Winged bean
Sodium 7mg 35mg Black gram
Zinc 0.83mg 1.39mg Winged bean
Copper 0.139mg 1.386mg Winged bean
Manganese 0.412mg 0.532mg Winged bean
Selenium 2.5µg 0.7µg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.379mg Winged bean
Vitamin B2 0.075mg 0.149mg Winged bean
Vitamin B3 1.5mg 1.64mg Winged bean
Vitamin B5 0.433mg 0.116mg Black gram
Vitamin B6 0.058mg 0.075mg Winged bean
Folate 94µg 19µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.252mg Winged bean
Threonine 0.262mg 0.451mg Winged bean
Isoleucine 0.385mg 0.425mg Winged bean
Leucine 0.625mg 0.64mg Winged bean
Lysine 0.5mg 0.592mg Winged bean
Methionine 0.11mg 0.143mg Winged bean
Phenylalanine 0.44mg 0.451mg Winged bean
Valine 0.423mg 0.599mg Winged bean
Histidine 0.211mg 0.241mg Winged bean
Saturated Fat 0.038g 0.222g Black gram
Monounsaturated Fat 0.029g 0.234g Winged bean
Polyunsaturated fat 0.359g 0.174g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
35%
Black gram
75%
Winged bean

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.

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.