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Lupin Bean vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Lupin Bean and Black gram

  • The amount of Copper, Manganese, Folate, Fiber, Vitamin B1, Phosphorus, Zinc, Iron, Magnesium, and Vitamin B6 in Lupin Bean is higher than in Black gram.
  • Lupin Bean covers your daily Copper needs 98% more than Black gram.
  • Black gram has 6 times less Vitamin B6 than Lupin Bean. Lupin Bean has 0.357mg of Vitamin B6, while Black gram has 0.058mg.

Specific food types used in this comparison are Lupins, mature seeds, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +149.1%
Contains more Calcium +232.1%
Contains more Potassium +338.5%
Contains more Magnesium +214.3%
Contains more Copper +635.3%
Contains more Zinc +472.3%
Contains more Phosphorus +182.1%
Contains less Sodium -53.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +149.1%
Contains more Calcium +232.1%
Contains more Potassium +338.5%
Contains more Magnesium +214.3%
Contains more Copper +635.3%
Contains more Zinc +472.3%
Contains more Phosphorus +182.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean 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 Black gram Opinion
Calories 371kcal 105kcal Lupin Bean
Protein 36.17g 7.54g Lupin Bean
Fats 9.74g 0.55g Lupin Bean
Vitamin C 4.8mg 1mg Lupin Bean
Net carbs 21.47g 11.94g Lupin Bean
Carbs 40.37g 18.34g Lupin Bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.36mg 1.75mg Lupin Bean
Calcium 176mg 53mg Lupin Bean
Potassium 1013mg 231mg Lupin Bean
Magnesium 198mg 63mg Lupin Bean
Sugar g 2.01g Lupin Bean
Fiber 18.9g 6.4g Lupin Bean
Copper 1.022mg 0.139mg Lupin Bean
Zinc 4.75mg 0.83mg Lupin Bean
Starch g g
Phosphorus 440mg 156mg Lupin Bean
Sodium 15mg 7mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.64mg 0.15mg Lupin Bean
Vitamin B2 0.22mg 0.075mg Lupin Bean
Vitamin B3 2.19mg 1.5mg Lupin Bean
Vitamin B5 0.75mg 0.433mg Lupin Bean
Vitamin B6 0.357mg 0.058mg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Folate 355µg 94µg Lupin Bean
Trans Fat 0g 0g
Saturated Fat 1.156g 0.038g Black gram
Monounsaturated Fat 3.94g 0.029g Lupin Bean
Polyunsaturated fat 2.439g 0.359g Lupin Bean
Tryptophan 0.289mg 0.078mg Lupin Bean
Threonine 1.331mg 0.262mg Lupin Bean
Isoleucine 1.615mg 0.385mg Lupin Bean
Leucine 2.743mg 0.625mg Lupin Bean
Lysine 1.933mg 0.5mg Lupin Bean
Methionine 0.255mg 0.11mg Lupin Bean
Phenylalanine 1.435mg 0.44mg Lupin Bean
Valine 1.51mg 0.423mg Lupin Bean
Histidine 1.03mg 0.211mg Lupin Bean
Fructose g g

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
17
Black gram
Mineral Summary Score
138
Lupin Bean
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
45%
Black gram
Carbohydrates
40%
Lupin Bean
18%
Black gram
Fats
45%
Lupin Bean
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - 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.