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  6. Winged beans vs. Black gram

Winged beans vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Winged beans and Black gram

  • Winged beans has more Copper, Manganese, Iron, Vitamin B1, Calcium, and Zinc, however, Black gram is richer in Folate, and Vitamin B5.
  • Winged beans covers your daily Copper needs 70% more than Black gram.
  • Black gram has 22 times less Saturated Fat than Winged beans. Winged beans has 0.825g of Saturated Fat, while Black gram has 0.038g.

Specific food types used in this comparison are Winged beans, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Winged beans 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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 CalciumCalcium +167.9%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +147.4%
Contains more CopperCopper +456.1%
Contains more ZincZinc +73.5%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +16%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -46.2%
~equal in Phosphorus ~156mg

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +80.7%
Contains more Vitamin B5Vitamin B5 +177.6%
Contains more Vitamin B6Vitamin B6 +23.4%
Contains more FolateFolate +840%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 +40.8%
Contains more FatsFats +961.8%
Contains more OtherOther +33%
Contains more CarbsCarbs +22.8%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 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 +7324.1%
Contains more Poly. FatPolyunsaturated fat +332%
Contains less Sat. FatSaturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Black gram Opinion
Calories 147kcal 105kcal Winged beans
Protein 10.62g 7.54g Winged beans
Fats 5.84g 0.55g Winged beans
Vitamin C 0mg 1mg Black gram
Net carbs 14.94g 11.94g Winged beans
Carbs 14.94g 18.34g Black gram
Magnesium 54mg 63mg Black gram
Calcium 142mg 53mg Winged beans
Potassium 280mg 231mg Winged beans
Iron 4.33mg 1.75mg Winged beans
Sugar 2.01g Winged beans
Fiber 6.4g Black gram
Copper 0.773mg 0.139mg Winged beans
Zinc 1.44mg 0.83mg Winged beans
Phosphorus 153mg 156mg Black gram
Sodium 13mg 7mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Manganese 1.199mg 0.412mg Winged beans
Selenium 2.9µg 2.5µg Winged beans
Vitamin B1 0.295mg 0.15mg Winged beans
Vitamin B2 0.129mg 0.075mg Winged beans
Vitamin B3 0.83mg 1.5mg Black gram
Vitamin B5 0.156mg 0.433mg Black gram
Vitamin B6 0.047mg 0.058mg Black gram
Vitamin K 2.7µg Black gram
Folate 10µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.825g 0.038g Black gram
Monounsaturated Fat 2.153g 0.029g Winged beans
Polyunsaturated fat 1.551g 0.359g Winged beans
Tryptophan 0.233mg 0.078mg Winged beans
Threonine 0.36mg 0.262mg Winged beans
Isoleucine 0.448mg 0.385mg Winged beans
Leucine 0.762mg 0.625mg Winged beans
Lysine 0.652mg 0.5mg Winged beans
Methionine 0.109mg 0.11mg Black gram
Phenylalanine 0.436mg 0.44mg Black gram
Valine 0.467mg 0.423mg Winged beans
Histidine 0.241mg 0.211mg Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans 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
11%
Winged beans
17%
Black gram
Minerals Daily Need Coverage Score
80%
Winged beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.787g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.