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Soybean vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Soybean and Black gram

  • Soybean has more Iron, Copper, Manganese, Vitamin B2, Vitamin K, Vitamin B6, Phosphorus, Selenium, and Potassium, however, Black gram is higher in Folate.
  • Soybean covers your daily need of Iron 42% more than Black gram.
  • Soybean has 7 times more Vitamin K than Black gram. While Soybean has 19.2µg of Vitamin K, Black gram has only 2.7µg.

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% 0.54% 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% 1.9% 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 +244.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Black gram
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
17%
Black gram
Minerals Daily Need Coverage Score
75%
Soybean
35%
Black gram

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.259g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.