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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.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of winged beans is 32.

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% 0.67% 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

All nutrients comparison - raw data values

Nutrient Winged beans Black gram DV% diff.
Copper 0.773mg 0.139mg 70%
Manganese 1.199mg 0.412mg 34%
Iron 4.33mg 1.75mg 32%
Fiber 6.4g 26%
Folate 10µg 94µg 21%
Vitamin B1 0.295mg 0.15mg 12%
Calcium 142mg 53mg 9%
Polyunsaturated fat 1.551g 0.359g 8%
Fats 5.84g 0.55g 8%
Zinc 1.44mg 0.83mg 6%
Vitamin B5 0.156mg 0.433mg 6%
Protein 10.62g 7.54g 6%
Choline 29.6mg 5%
Monounsaturated fat 2.153g 0.029g 5%
Saturated fat 0.825g 0.038g 4%
Vitamin B3 0.83mg 1.5mg 4%
Vitamin B2 0.129mg 0.075mg 4%
Vitamin K 2.7µg 2%
Calories 147kcal 105kcal 2%
Magnesium 54mg 63mg 2%
Selenium 2.9µg 2.5µg 1%
Potassium 280mg 231mg 1%
Vitamin C 0mg 1mg 1%
Vitamin E 0.15mg 1%
Carbs 14.94g 18.34g 1%
Vitamin B6 0.047mg 0.058mg 1%
Net carbs 14.94g 11.94g N/A
Sugar 2.01g N/A
Phosphorus 153mg 156mg 0%
Sodium 13mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.233mg 0.078mg 0%
Threonine 0.36mg 0.262mg 0%
Isoleucine 0.448mg 0.385mg 0%
Leucine 0.762mg 0.625mg 0%
Lysine 0.652mg 0.5mg 0%
Methionine 0.109mg 0.11mg 0%
Phenylalanine 0.436mg 0.44mg 0%
Valine 0.467mg 0.423mg 0%
Histidine 0.241mg 0.211mg 0%

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%

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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. 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.