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  6. Winged bean vs. Black gram

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 for 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.
  • The glycemic index of black gram is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +153.7%
Contains more IronIron +14.3%
Contains more CopperCopper +897.1%
Contains more ZincZinc +67.5%
Contains more ManganeseManganese +29.1%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +76.7%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +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.
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% 95% 34% 31% 7% 17% 0% 0% 14% 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 +152.7%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more FolateFolate +394.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Black gram DV% diff.
Copper 1.386mg 0.139mg 139%
Fiber 6.4g 26%
Vitamin B1 0.379mg 0.15mg 19%
Folate 19µg 94µg 19%
Phosphorus 45mg 156mg 16%
Potassium 586mg 231mg 10%
Magnesium 24mg 63mg 9%
Protein 11.6g 7.54g 8%
Vitamin B5 0.116mg 0.433mg 6%
Vitamin B2 0.149mg 0.075mg 6%
Manganese 0.532mg 0.412mg 5%
Zinc 1.39mg 0.83mg 5%
Choline 29.6mg 5%
Iron 2mg 1.75mg 3%
Carbs 28.1g 18.34g 3%
Selenium 0.7µg 2.5µg 3%
Vitamin K 2.7µg 2%
Calories 148kcal 105kcal 2%
Calcium 30mg 53mg 2%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.174g 0.359g 1%
Saturated fat 0.222g 0.038g 1%
Fats 0.9g 0.55g 1%
Monounsaturated fat 0.234g 0.029g 1%
Vitamin B6 0.075mg 0.058mg 1%
Vitamin B3 1.64mg 1.5mg 1%
Sodium 35mg 7mg 1%
Net carbs 28.1g 11.94g N/A
Sugar 2.01g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.252mg 0.078mg 0%
Threonine 0.451mg 0.262mg 0%
Isoleucine 0.425mg 0.385mg 0%
Leucine 0.64mg 0.625mg 0%
Lysine 0.592mg 0.5mg 0%
Methionine 0.143mg 0.11mg 0%
Phenylalanine 0.451mg 0.44mg 0%
Valine 0.599mg 0.423mg 0%
Histidine 0.241mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +53.8%
Contains more FatsFats +63.6%
Contains more CarbsCarbs +53.2%
Contains more OtherOther +88.7%
Contains more WaterWater +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +706.9%
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +106.3%

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.