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  6. Lupin Bean vs. Black gram

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

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Differences between Lupin Bean and Black gram

  • Lupin Bean has more Manganese, Copper, Zinc, and Monounsaturated Fat, while Black gram has more Fiber, Folate, Iron, and Vitamin B3.
  • Black gram's daily need coverage for Fiber is 14% higher.
  • Black gram contains 41 times less Monounsaturated Fat than Lupin Bean. Lupin Bean contains 1.18g of Monounsaturated Fat, while Black gram contains 0.029g.

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

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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%
Contains more CopperCopper +66.2%
Contains more ZincZinc +66.3%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +64.1%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +45.8%
Contains more PhosphorusPhosphorus +21.9%
~equal in Calcium ~53mg
~equal in Potassium ~231mg
~equal in Selenium ~2.5µg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin AVitamin A +342.9%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B5Vitamin B5 +130.3%
Contains more Vitamin B6Vitamin B6 +544.4%
Contains more FolateFolate +59.3%
~equal in Vitamin C ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
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 ProteinProtein +106.5%
Contains more FatsFats +430.9%
Contains more CarbsCarbs +85.6%
Contains more OtherOther +92.7%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated Fat +3969%
Contains more Poly. FatPolyunsaturated fat +103.3%
Contains less Sat. FatSaturated Fat -89%

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 Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Black gram Opinion
Calories 119kcal 105kcal Lupin Bean
Protein 15.57g 7.54g Lupin Bean
Fats 2.92g 0.55g Lupin Bean
Vitamin C 1.1mg 1mg Lupin Bean
Net carbs 7.08g 11.94g Black gram
Carbs 9.88g 18.34g Black gram
Magnesium 54mg 63mg Black gram
Calcium 51mg 53mg Black gram
Potassium 245mg 231mg Lupin Bean
Iron 1.2mg 1.75mg Black gram
Sugar 2.01g Lupin Bean
Fiber 2.8g 6.4g Black gram
Copper 0.231mg 0.139mg Lupin Bean
Zinc 1.38mg 0.83mg Lupin Bean
Phosphorus 128mg 156mg Black gram
Sodium 4mg 7mg Lupin Bean
Vitamin A 7IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.676mg 0.412mg Lupin Bean
Selenium 2.6µg 2.5µg Lupin Bean
Vitamin B1 0.134mg 0.15mg Black gram
Vitamin B2 0.053mg 0.075mg Black gram
Vitamin B3 0.495mg 1.5mg Black gram
Vitamin B5 0.188mg 0.433mg Black gram
Vitamin B6 0.009mg 0.058mg Black gram
Vitamin K 2.7µg Black gram
Folate 59µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.346g 0.038g Black gram
Monounsaturated Fat 1.18g 0.029g Lupin Bean
Polyunsaturated fat 0.73g 0.359g Lupin Bean
Tryptophan 0.125mg 0.078mg Lupin Bean
Threonine 0.573mg 0.262mg Lupin Bean
Isoleucine 0.695mg 0.385mg Lupin Bean
Leucine 1.181mg 0.625mg Lupin Bean
Lysine 0.832mg 0.5mg Lupin Bean
Methionine 0.11mg 0.11mg
Phenylalanine 0.618mg 0.44mg Lupin Bean
Valine 0.65mg 0.423mg Lupin Bean
Histidine 0.443mg 0.211mg Lupin Bean

Which food is preferable for your diet?

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

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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
9%
Lupin Bean
17%
Black gram
Minerals Daily Need Coverage Score
39%
Lupin Bean
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 43)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.308g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.8)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.