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  6. Soybean raw vs. Black gram

Soybean raw vs. Black gram — In-Depth Nutrition Comparison

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Important differences between soybean raw and black gram

  • Black gram has less iron, copper, manganese, phosphorus, folate, vitamin B2, vitamin B1, magnesium, potassium, and vitamin K.
  • Soybean raw's daily need coverage for iron is 174% more.
  • Soybean raw has 17 times more vitamin K than black gram. Soybean raw has 47µg of vitamin K, while black gram has 2.7µg.
  • Black gram has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +422.6%
Contains more PotassiumPotassium +677.9%
Contains more IronIron +797.1%
Contains more CopperCopper +1092.8%
Contains more ZincZinc +489.2%
Contains more PhosphorusPhosphorus +351.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +510.9%
Contains more SeleniumSelenium +612%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +482.7%
Contains more Vitamin B2Vitamin B2 +1060%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +1640.7%
Contains more FolateFolate +298.9%
Contains more CholineCholine +291.6%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Black gram DV% diff.
Iron 15.7mg 1.75mg 174%
Copper 1.658mg 0.139mg 169%
Manganese 2.517mg 0.412mg 92%
Phosphorus 704mg 156mg 78%
Polyunsaturated fat 11.255g 0.359g 73%
Folate 375µg 94µg 70%
Vitamin B2 0.87mg 0.075mg 61%
Vitamin B1 0.874mg 0.15mg 60%
Protein 36.49g 7.54g 58%
Magnesium 280mg 63mg 52%
Potassium 1797mg 231mg 46%
Zinc 4.89mg 0.83mg 37%
Vitamin K 47µg 2.7µg 37%
Fats 19.94g 0.55g 30%
Selenium 17.8µg 2.5µg 28%
Vitamin B6 0.377mg 0.058mg 25%
Calcium 277mg 53mg 22%
Calories 446kcal 105kcal 17%
Choline 115.9mg 29.6mg 16%
Saturated fat 2.884g 0.038g 13%
Fiber 9.3g 6.4g 12%
Monounsaturated fat 4.404g 0.029g 11%
Vitamin B5 0.793mg 0.433mg 7%
Vitamin C 6mg 1mg 6%
Vitamin E 0.85mg 0.15mg 5%
Carbs 30.16g 18.34g 4%
Vitamin B3 1.623mg 1.5mg 1%
Net carbs 20.86g 11.94g N/A
Sugar 7.33g 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.591mg 0.078mg 0%
Threonine 1.766mg 0.262mg 0%
Isoleucine 1.971mg 0.385mg 0%
Leucine 3.309mg 0.625mg 0%
Lysine 2.706mg 0.5mg 0%
Methionine 0.547mg 0.11mg 0%
Phenylalanine 2.122mg 0.44mg 0%
Valine 2.029mg 0.423mg 0%
Histidine 1.097mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +384%
Contains more FatsFats +3525.5%
Contains more CarbsCarbs +64.4%
Contains more OtherOther +359.4%
Contains more WaterWater +749.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +15086.2%
Contains more Poly. FatPolyunsaturated fat +3035.1%
Contains less Sat. FatSaturated fat -98.7%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.