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, fats, protein, 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 11 times less fats than winged beans. Winged beans has 5.84g of fats, while black gram has 0.55g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Black gram

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Black gram

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 EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+80.7%
Contains more Vitamin B5Vitamin B5	+177.6%
Contains more Vitamin B6Vitamin B6	+23.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+840%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Fats	5.84g	0.55g	8%
Polyunsaturated fat	1.551g	0.359g	8%
Protein	10.62g	7.54g	6%
Zinc	1.44mg	0.83mg	6%
Vitamin B5	0.156mg	0.433mg	6%
Choline		29.6mg	5%
Monounsaturated fat	2.153g	0.029g	5%
Vitamin B2	0.129mg	0.075mg	4%
Vitamin B3	0.83mg	1.5mg	4%
Saturated fat	0.825g	0.038g	4%
Calories	147kcal	105kcal	2%
Magnesium	54mg	63mg	2%
Vitamin K		2.7µg	2%
Vitamin C	0mg	1mg	1%
Carbs	14.94g	18.34g	1%
Potassium	280mg	231mg	1%
Vitamin E		0.15mg	1%
Selenium	2.9µg	2.5µg	1%
Vitamin B6	0.047mg	0.058mg	1%
Protein per 100 calories	7.2g	7.2g	N/A
Calories per 10 g protein	138kcal	139kcal	N/A
Weight per 100 calories	68g	95g	N/A
Unsaturated / Saturated Fat ratio	4.5	10	N/A
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%