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Winged bean vs Black gram - In-Depth Nutrition Comparison

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Important differences between Winged bean and Black gram

  • Winged bean has more Copper, however Black gram has more Iron, Magnesium, Folate, Phosphorus, Manganese, Zinc, Vitamin B6, Vitamin B5 and Selenium.
  • Black gram's daily need coverage for Iron is 70% more.

The food varieties used in the comparison are Winged bean tuber, raw and Mungo beans, mature seeds, raw.

Infographic

Winged bean vs Black gram infographic
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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
Winged bean
Winged bean
2
:
6
Black gram
Black gram
Contains more Copper +41.3%
Contains more Iron +278.5%
Contains more Calcium +360%
Contains more Potassium +67.7%
Contains more Magnesium +1012.5%
Contains more Zinc +141%
Contains more Phosphorus +742.2%
Equal in Sodium - 38
Winged bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Copper +41.3%
Contains more Iron +278.5%
Contains more Calcium +360%
Contains more Potassium +67.7%
Contains more Magnesium +1012.5%
Contains more Zinc +141%
Contains more Phosphorus +742.2%
Equal in Sodium - 38

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
Winged bean
Winged bean
2
:
5
Black gram
Black gram
Contains more Vitamin B1 +38.8%
Contains more Vitamin B3 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +681%
Contains more Vitamin B6 +274.7%
Contains more Folate +1036.8%
Winged bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin B1 +38.8%
Contains more Vitamin B3 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +681%
Contains more Vitamin B6 +274.7%
Contains more Folate +1036.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Winged bean
36
Black gram
Mineral Summary Score
85
Winged bean
149
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 the food
Protein
70%
Winged bean
151%
Black gram
Carbohydrates
28%
Winged bean
59%
Black gram
Fats
4%
Winged bean
8%
Black gram

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Black gram
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 3mg)
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 is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.108g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Black gram Opinion
Calories 148 341 Black gram
Protein 11.6 25.21 Black gram
Fats 0.9 1.64 Black gram
Vitamin C 0 0
Carbs 28.1 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 2 7.57 Black gram
Calcium 30 138 Black gram
Potassium 586 983 Black gram
Magnesium 24 267 Black gram
Sugars
Fiber 18.3 Black gram
Copper 1.386 0.981 Winged bean
Zinc 1.39 3.35 Black gram
Starch
Phosphorus 45 379 Black gram
Sodium 35 38 Winged bean
Vitamin A 0 23 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.273 Winged bean
Vitamin B2 0.149 0.254 Black gram
Vitamin B3 1.64 1.447 Winged bean
Vitamin B5 0.116 0.906 Black gram
Vitamin B6 0.075 0.281 Black gram
Vitamin B12 0 0
Vitamin K
Folate 19 216 Black gram
Trans Fat 0 0
Saturated Fat 0.222 0.114 Black gram
Monounsaturated Fat 0.234 0.085 Winged bean
Polyunsaturated fat 0.174 1.071 Black gram
Tryptophan 0.252 0.263 Black gram
Threonine 0.451 0.875 Black gram
Isoleucine 0.425 1.287 Black gram
Leucine 0.64 2.089 Black gram
Lysine 0.592 1.674 Black gram
Methionine 0.143 0.367 Black gram
Phenylalanine 0.451 1.473 Black gram
Valine 0.599 1.416 Black gram
Histidine 0.241 0.706 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/174259/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.