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Soybean vs Black gram - In-Depth Nutrition Comparison

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Important differences between Soybean and Black gram

  • Black gram has less Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Vitamin K.
  • Soybean's daily need coverage for Iron is 174% more.
  • Soybean has 17 times more Vitamin K than Black gram. Soybean 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 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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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
:
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
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%
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

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 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 Black gram Opinion
Net carbs 20.86g 11.94g Soybean
Protein 36.49g 7.54g Soybean
Fats 19.94g 0.55g Soybean
Carbs 30.16g 18.34g Soybean
Calories 446kcal 105kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 2.01g Black gram
Fiber 9.3g 6.4g Soybean
Calcium 277mg 53mg Soybean
Iron 15.7mg 1.75mg Soybean
Magnesium 280mg 63mg Soybean
Phosphorus 704mg 156mg Soybean
Potassium 1797mg 231mg Soybean
Sodium 2mg 7mg Soybean
Zinc 4.89mg 0.83mg Soybean
Copper 1.658mg 0.139mg Soybean
Vitamin A 22IU 31IU Black gram
Vitamin E 0.85mg 0.15mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1mg Soybean
Vitamin B1 0.874mg 0.15mg Soybean
Vitamin B2 0.87mg 0.075mg Soybean
Vitamin B3 1.623mg 1.5mg Soybean
Vitamin B5 0.793mg 0.433mg Soybean
Vitamin B6 0.377mg 0.058mg Soybean
Folate 375µg 94µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 2.7µg Soybean
Tryptophan 0.591mg 0.078mg Soybean
Threonine 1.766mg 0.262mg Soybean
Isoleucine 1.971mg 0.385mg Soybean
Leucine 3.309mg 0.625mg Soybean
Lysine 2.706mg 0.5mg Soybean
Methionine 0.547mg 0.11mg Soybean
Phenylalanine 2.122mg 0.44mg Soybean
Valine 2.029mg 0.423mg Soybean
Histidine 1.097mg 0.211mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.038g Black gram
Monounsaturated Fat 4.404g 0.029g Soybean
Polyunsaturated fat 11.255g 0.359g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
17
Black gram
Mineral Summary Score
252
Soybean
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
45%
Black gram
Carbohydrates
30%
Soybean
18%
Black gram
Fats
92%
Soybean
3%
Black gram

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
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 richer in vitamins?
Soybean
Soybean 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 - 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.