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

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Summary of differences between Winged bean and Black gram

  • Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, Manganese, and Zinc, however, Black gram is higher in Folate, Phosphorus, Magnesium, and Vitamin B5.
  • Winged bean covers your daily need of Copper 139% more than Black gram.
  • Winged bean has 3 times more Potassium than Black gram. While Winged bean has 586mg of Potassium, Black gram has only 231mg.

These are the specific foods used in this comparison Winged bean tuber, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Winged bean 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.
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Zinc +67.5%
Contains more Copper +897.1%
Contains more Manganese +29.1%
Contains more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Selenium +257.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +14.3%
Contains more Potassium +153.7%
Contains more Zinc +67.5%
Contains more Copper +897.1%
Contains more Manganese +29.1%
Contains more Calcium +76.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +246.7%
Contains less Sodium -80%
Contains more Selenium +257.1%

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.
:
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B6 +29.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +273.3%
Contains more Folate +394.7%
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 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 17% 7%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +98.7%
Contains more Vitamin B6 +29.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +273.3%
Contains more Folate +394.7%
Equal in Vitamin B3 - 1.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.8%
Contains more Fats +63.6%
Contains more Carbs +53.2%
Contains more Other +88.7%
Contains more Water +26.3%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 Protein +53.8%
Contains more Fats +63.6%
Contains more Carbs +53.2%
Contains more Other +88.7%
Contains more Water +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +706.9%
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +106.3%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +706.9%
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +106.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Black gram Opinion
Net carbs 28.1g 11.94g Winged bean
Protein 11.6g 7.54g Winged bean
Fats 0.9g 0.55g Winged bean
Carbs 28.1g 18.34g Winged bean
Calories 148kcal 105kcal Winged bean
Sugar 2.01g Winged bean
Fiber 6.4g Black gram
Calcium 30mg 53mg Black gram
Iron 2mg 1.75mg Winged bean
Magnesium 24mg 63mg Black gram
Phosphorus 45mg 156mg Black gram
Potassium 586mg 231mg Winged bean
Sodium 35mg 7mg Black gram
Zinc 1.39mg 0.83mg Winged bean
Copper 1.386mg 0.139mg Winged bean
Manganese 0.532mg 0.412mg Winged bean
Selenium 0.7µg 2.5µg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.379mg 0.15mg Winged bean
Vitamin B2 0.149mg 0.075mg Winged bean
Vitamin B3 1.64mg 1.5mg Winged bean
Vitamin B5 0.116mg 0.433mg Black gram
Vitamin B6 0.075mg 0.058mg Winged bean
Folate 19µg 94µg Black gram
Choline 29.6mg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.252mg 0.078mg Winged bean
Threonine 0.451mg 0.262mg Winged bean
Isoleucine 0.425mg 0.385mg Winged bean
Leucine 0.64mg 0.625mg Winged bean
Lysine 0.592mg 0.5mg Winged bean
Methionine 0.143mg 0.11mg Winged bean
Phenylalanine 0.451mg 0.44mg Winged bean
Valine 0.599mg 0.423mg Winged bean
Histidine 0.241mg 0.211mg Winged bean
Saturated Fat 0.222g 0.038g Black gram
Monounsaturated Fat 0.234g 0.029g Winged bean
Polyunsaturated fat 0.174g 0.359g Black gram

Which food is preferable for your diet?

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

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
15%
Winged bean
17%
Black gram
Minerals Daily Need Coverage Score
75%
Winged bean
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.184g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.