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  6. Lupin Bean Raw vs. Black gram

Lupin Bean Raw vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Lupin Bean Raw and Black gram

  • The amount of Copper, Manganese, Folate, Fiber, Vitamin B1, Phosphorus, Zinc, Iron, Magnesium, and Potassium in Lupin Bean Raw is higher than in Black gram.
  • Lupin Bean Raw covers your daily Copper needs 98% more than Black gram.
  • Black gram has 6 times less Manganese than Lupin Bean Raw. Lupin Bean Raw has 2.382mg of Manganese, while Black gram has 0.412mg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean Raw 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.
Lupin Bean Raw
Lupin Bean Raw
9
:
1
Black gram
Black gram
Contains more Calcium +232.1%
Contains more Iron +149.1%
Contains more Magnesium +214.3%
Contains more Phosphorus +182.1%
Contains more Potassium +338.5%
Contains more Zinc +472.3%
Contains more Copper +635.3%
Contains more Manganese +478.2%
Contains more Selenium +228%
Contains less Sodium -53.3%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +232.1%
Contains more Iron +149.1%
Contains more Magnesium +214.3%
Contains more Phosphorus +182.1%
Contains more Potassium +338.5%
Contains more Zinc +472.3%
Contains more Copper +635.3%
Contains more Manganese +478.2%
Contains more Selenium +228%
Contains less Sodium -53.3%

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.
Lupin Bean Raw
Lupin Bean Raw
7
:
3
Black gram
Black gram
Contains more Vitamin C +380%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +515.5%
Contains more Folate +277.7%
Contains more Vitamin A +∞%
Lupin Bean Raw
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% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Black gram
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%
Contains more Vitamin C +380%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +515.5%
Contains more Folate +277.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Black gram
Black gram
Contains more Protein +379.7%
Contains more Fats +1670.9%
Contains more Carbs +120.1%
Contains more Other +209.4%
Contains more Water +594.5%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Protein +379.7%
Contains more Fats +1670.9%
Contains more Carbs +120.1%
Contains more Other +209.4%
Contains more Water +594.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +13486.2%
Contains more Polyunsaturated fat +579.4%
Contains less Saturated Fat -96.7%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +13486.2%
Contains more Polyunsaturated fat +579.4%
Contains less Saturated Fat -96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Black gram
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Black gram Opinion
Net carbs 21.47g 11.94g Lupin Bean Raw
Protein 36.17g 7.54g Lupin Bean Raw
Fats 9.74g 0.55g Lupin Bean Raw
Carbs 40.37g 18.34g Lupin Bean Raw
Calories 371kcal 105kcal Lupin Bean Raw
Sugar 2.01g Lupin Bean Raw
Fiber 18.9g 6.4g Lupin Bean Raw
Calcium 176mg 53mg Lupin Bean Raw
Iron 4.36mg 1.75mg Lupin Bean Raw
Magnesium 198mg 63mg Lupin Bean Raw
Phosphorus 440mg 156mg Lupin Bean Raw
Potassium 1013mg 231mg Lupin Bean Raw
Sodium 15mg 7mg Black gram
Zinc 4.75mg 0.83mg Lupin Bean Raw
Copper 1.022mg 0.139mg Lupin Bean Raw
Manganese 2.382mg 0.412mg Lupin Bean Raw
Selenium 8.2µg 2.5µg Lupin Bean Raw
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 4.8mg 1mg Lupin Bean Raw
Vitamin B1 0.64mg 0.15mg Lupin Bean Raw
Vitamin B2 0.22mg 0.075mg Lupin Bean Raw
Vitamin B3 2.19mg 1.5mg Lupin Bean Raw
Vitamin B5 0.75mg 0.433mg Lupin Bean Raw
Vitamin B6 0.357mg 0.058mg Lupin Bean Raw
Folate 355µg 94µg Lupin Bean Raw
Vitamin K 2.7µg Black gram
Tryptophan 0.289mg 0.078mg Lupin Bean Raw
Threonine 1.331mg 0.262mg Lupin Bean Raw
Isoleucine 1.615mg 0.385mg Lupin Bean Raw
Leucine 2.743mg 0.625mg Lupin Bean Raw
Lysine 1.933mg 0.5mg Lupin Bean Raw
Methionine 0.255mg 0.11mg Lupin Bean Raw
Phenylalanine 1.435mg 0.44mg Lupin Bean Raw
Valine 1.51mg 0.423mg Lupin Bean Raw
Histidine 1.03mg 0.211mg Lupin Bean Raw
Saturated Fat 1.156g 0.038g Black gram
Monounsaturated Fat 3.94g 0.029g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.359g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Black gram
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
55%
Lupin Bean Raw
17%
Black gram
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.118g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.