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  6. Soybean raw vs. Black gram

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

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Differences between soybean raw and black gram

  • Soybean raw has more iron, copper, vitamin B1, vitamin B2, phosphorus, manganese, folate, potassium, and selenium, while black gram has more fiber.
  • Soybean raw's daily need coverage for iron is 102% higher.
  • Black gram contains 3 times less vitamin B2 than soybean raw. Soybean raw contains 0.87mg of vitamin B2, while black gram contains 0.254mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of black gram is 43.

The food types used in this comparison are Soybeans, mature seeds, raw and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +100.7%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +107.4%
Contains more CopperCopper +69%
Contains more ZincZinc +46%
Contains more PhosphorusPhosphorus +85.8%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +64.8%
Contains more SeleniumSelenium +117.1%
~equal in Magnesium ~267mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +220.1%
Contains more Vitamin B2Vitamin B2 +242.5%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +14.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Black gram DV% diff.
Iron 15.7mg 7.57mg 102%
Copper 1.658mg 0.981mg 75%
Polyunsaturated fat 11.255g 1.071g 68%
Vitamin B1 0.874mg 0.273mg 50%
Vitamin B2 0.87mg 0.254mg 47%
Phosphorus 704mg 379mg 46%
Manganese 2.517mg 1.527mg 43%
Folate 375µg 216µg 40%
Vitamin K 47µg 39%
Fiber 9.3g 18.3g 36%
Fats 19.94g 1.64g 28%
Potassium 1797mg 983mg 24%
Protein 36.49g 25.21g 23%
Choline 115.9mg 21%
Selenium 17.8µg 8.2µg 17%
Calcium 277mg 138mg 14%
Zinc 4.89mg 3.35mg 14%
Saturated fat 2.884g 0.114g 13%
Monounsaturated fat 4.404g 0.085g 11%
Carbs 30.16g 58.99g 10%
Vitamin B6 0.377mg 0.281mg 7%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 6%
Calories 446kcal 341kcal 5%
Magnesium 280mg 267mg 3%
Vitamin B5 0.793mg 0.906mg 2%
Sodium 2mg 38mg 2%
Vitamin B3 1.623mg 1.447mg 1%
Net carbs 20.86g 40.69g N/A
Sugar 7.33g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.263mg 0%
Threonine 1.766mg 0.875mg 0%
Isoleucine 1.971mg 1.287mg 0%
Leucine 3.309mg 2.089mg 0%
Lysine 2.706mg 1.674mg 0%
Methionine 0.547mg 0.367mg 0%
Phenylalanine 2.122mg 1.473mg 0%
Valine 2.029mg 1.416mg 0%
Histidine 1.097mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +44.7%
Contains more FatsFats +1115.9%
Contains more OtherOther +44.9%
Contains more CarbsCarbs +95.6%
Contains more WaterWater +26.5%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +5081.2%
Contains more Poly. FatPolyunsaturated fat +950.9%
Contains less Sat. FatSaturated fat -96%

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/174259/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.