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  6. Ladyfinger vs. Black gram

Ladyfinger vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and black gram?

  • Ladyfinger is richer in vitamin B12, yet black gram is richer in copper, fiber, magnesium, manganese, iron, folate, phosphorus, and potassium.
  • Black gram's daily need coverage for copper is 98% higher.

We used Cookies, ladyfingers, without lemon juice and rind and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Ladyfinger vs Black gram 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +2125%
Contains more CalciumCalcium +193.6%
Contains more PotassiumPotassium +769.9%
Contains more IronIron +111.5%
Contains more CopperCopper +932.6%
Contains more ZincZinc +193.9%
Contains more PhosphorusPhosphorus +119.1%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +536.3%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more FolateFolate +180.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.273mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Black gram DV% diff.
Copper 0.095mg 0.981mg 98%
Cholesterol 221mg 0mg 74%
Fiber 1g 18.3g 69%
Magnesium 12mg 267mg 61%
Manganese 0.24mg 1.527mg 56%
Iron 3.58mg 7.57mg 50%
Folate 77µg 216µg 35%
Vitamin B12 0.75µg 0µg 31%
Protein 10.6g 25.21g 29%
Phosphorus 173mg 379mg 29%
Potassium 113mg 983mg 26%
Zinc 1.14mg 3.35mg 20%
Vitamin A 167µg 1µg 18%
Selenium 8.2µg 15%
Saturated fat 3.022g 0.114g 13%
Vitamin B2 0.428mg 0.254mg 13%
Vitamin B6 0.122mg 0.281mg 12%
Fats 9.1g 1.64g 11%
Calcium 47mg 138mg 9%
Monounsaturated fat 3.745g 0.085g 9%
Sodium 147mg 38mg 5%
Vitamin B3 2.104mg 1.447mg 4%
Vitamin B5 1.116mg 0.906mg 4%
Polyunsaturated fat 1.423g 1.071g 2%
Calories 363kcal 341kcal 1%
Vitamin B1 0.284mg 0.273mg 1%
Carbs 59.7g 58.99g 0%
Net carbs 58.7g 40.69g N/A
Tryptophan 0.133mg 0.263mg 0%
Threonine 0.467mg 0.875mg 0%
Isoleucine 0.516mg 1.287mg 0%
Leucine 0.861mg 2.089mg 0%
Lysine 0.679mg 1.674mg 0%
Methionine 0.268mg 0.367mg 0%
Phenylalanine 0.511mg 1.473mg 0%
Valine 0.579mg 1.416mg 0%
Histidine 0.248mg 0.706mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +454.9%
Contains more WaterWater +80.6%
Contains more ProteinProtein +137.8%
Contains more OtherOther +205.5%
~equal in Carbs ~58.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +4305.9%
Contains more Poly. FatPolyunsaturated fat +32.9%
Contains less Sat. FatSaturated fat -96.2%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.