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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Black gram
Black gram
Contains more Calcium +422.6%
Contains more Iron +797.1%
Contains more Magnesium +344.4%
Contains more Phosphorus +351.3%
Contains more Potassium +677.9%
Contains less Sodium -71.4%
Contains more Zinc +489.2%
Contains more Copper +1092.8%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Calcium +422.6%
Contains more Iron +797.1%
Contains more Magnesium +344.4%
Contains more Phosphorus +351.3%
Contains more Potassium +677.9%
Contains less Sodium -71.4%
Contains more Zinc +489.2%
Contains more Copper +1092.8%

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
Soybean raw
Soybean raw
9
:
1
Black gram
Black gram
Contains more Vitamin E +466.7%
Contains more Vitamin C +500%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +1060%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +550%
Contains more Folate +298.9%
Contains more Vitamin K +1640.7%
Contains more Vitamin A +40.9%
Equal in Vitamin B3 - 1.5
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 E +466.7%
Contains more Vitamin C +500%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +1060%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +550%
Contains more Folate +298.9%
Contains more Vitamin K +1640.7%
Contains more Vitamin A +40.9%
Equal in Vitamin B3 - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Black gram
Black gram
Contains more Protein +384%
Contains more Fats +3525.5%
Contains more Carbs +64.4%
Contains more Other +359.4%
Contains more Water +749.1%
Soybean raw
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
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 +384%
Contains more Fats +3525.5%
Contains more Carbs +64.4%
Contains more Other +359.4%
Contains more Water +749.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +15086.2%
Contains more Polyunsaturated fat +3035.1%
Contains less Saturated Fat -98.7%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 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 +15086.2%
Contains more Polyunsaturated fat +3035.1%
Contains less Saturated Fat -98.7%

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.
Soybean raw Black gram
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Black gram Opinion
Net carbs 20.86g 11.94g Soybean raw
Protein 36.49g 7.54g Soybean raw
Fats 19.94g 0.55g Soybean raw
Carbs 30.16g 18.34g Soybean raw
Calories 446kcal 105kcal Soybean raw
Sugar 7.33g 2.01g Black gram
Fiber 9.3g 6.4g Soybean raw
Calcium 277mg 53mg Soybean raw
Iron 15.7mg 1.75mg Soybean raw
Magnesium 280mg 63mg Soybean raw
Phosphorus 704mg 156mg Soybean raw
Potassium 1797mg 231mg Soybean raw
Sodium 2mg 7mg Soybean raw
Zinc 4.89mg 0.83mg Soybean raw
Copper 1.658mg 0.139mg Soybean raw
Vitamin A 22IU 31IU Black gram
Vitamin A RAE 1µg 2µg Black gram
Vitamin E 0.85mg 0.15mg Soybean raw
Vitamin C 6mg 1mg Soybean raw
Vitamin B1 0.874mg 0.15mg Soybean raw
Vitamin B2 0.87mg 0.075mg Soybean raw
Vitamin B3 1.623mg 1.5mg Soybean raw
Vitamin B5 0.793mg 0.433mg Soybean raw
Vitamin B6 0.377mg 0.058mg Soybean raw
Folate 375µg 94µg Soybean raw
Vitamin K 47µg 2.7µg Soybean raw
Tryptophan 0.591mg 0.078mg Soybean raw
Threonine 1.766mg 0.262mg Soybean raw
Isoleucine 1.971mg 0.385mg Soybean raw
Leucine 3.309mg 0.625mg Soybean raw
Lysine 2.706mg 0.5mg Soybean raw
Methionine 0.547mg 0.11mg Soybean raw
Phenylalanine 2.122mg 0.44mg Soybean raw
Valine 2.029mg 0.423mg Soybean raw
Histidine 1.097mg 0.211mg Soybean raw
Saturated Fat 2.884g 0.038g Black gram
Monounsaturated Fat 4.404g 0.029g Soybean raw
Polyunsaturated fat 11.255g 0.359g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
17%
Black gram
Minerals Daily Need Coverage Score
252%
Soybean raw
35%
Black gram

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.32g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 2.846g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.9)
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. 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.