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Soybean vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between soybeans and black gram

  • Soybeans have more iron, copper, manganese, vitamin B2, vitamin K, vitamin B6, phosphorus, selenium, and potassium; however, black gram is higher in folate.
  • Soybeans cover your daily need for iron, 42% more than black gram.
  • Soybeans have 7 times more vitamin K than black gram. While soybeans have 19.2µg of vitamin K, black gram has only 2.7µg.
  • The glycemic index of black gram is higher.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Soybean 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.
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +36.5%
Contains more CalciumCalcium +92.5%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +193.7%
Contains more CopperCopper +192.8%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +192%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 +70%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B6Vitamin B6 +303.4%
Contains more Vitamin KVitamin K +611.1%
Contains more CholineCholine +60.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +275.9%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more FolateFolate +74.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Black gram DV% diff.
Iron 5.14mg 1.75mg 42%
Polyunsaturated fat 5.064g 0.359g 31%
Copper 0.407mg 0.139mg 30%
Protein 18.21g 7.54g 21%
Manganese 0.824mg 0.412mg 18%
Vitamin B2 0.285mg 0.075mg 16%
Vitamin K 19.2µg 2.7µg 14%
Vitamin B6 0.234mg 0.058mg 14%
Fats 8.97g 0.55g 13%
Phosphorus 245mg 156mg 13%
Folate 54µg 94µg 10%
Selenium 7.3µg 2.5µg 9%
Potassium 515mg 231mg 8%
Vitamin B3 0.399mg 1.5mg 7%
Saturated fat 1.297g 0.038g 6%
Vitamin B5 0.179mg 0.433mg 5%
Calcium 102mg 53mg 5%
Magnesium 86mg 63mg 5%
Monounsaturated fat 1.981g 0.029g 5%
Choline 47.5mg 29.6mg 3%
Calories 172kcal 105kcal 3%
Zinc 1.15mg 0.83mg 3%
Carbs 8.36g 18.34g 3%
Fiber 6g 6.4g 2%
Vitamin E 0.35mg 0.15mg 1%
Vitamin C 1.7mg 1mg 1%
Net carbs 2.36g 11.94g N/A
Sugar 3g 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B1 0.155mg 0.15mg 0%
Tryptophan 0.242mg 0.078mg 0%
Threonine 0.723mg 0.262mg 0%
Isoleucine 0.807mg 0.385mg 0%
Leucine 1.355mg 0.625mg 0%
Lysine 1.108mg 0.5mg 0%
Methionine 0.224mg 0.11mg 0%
Phenylalanine 0.869mg 0.44mg 0%
Valine 0.831mg 0.423mg 0%
Histidine 0.449mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +141.5%
Contains more FatsFats +1530.9%
Contains more OtherOther +80.2%
Contains more CarbsCarbs +119.4%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +6731%
Contains more Poly. FatPolyunsaturated fat +1310.6%
Contains less Sat. FatSaturated fat -97.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.