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  6. Winged bean vs. Black gram

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.
  • Black gram has a higher glycemic index than winged bean.

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
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CopperCopper +41.3%
Contains more MagnesiumMagnesium +1012.5%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +67.7%
Contains more IronIron +278.5%
Contains more ZincZinc +141%
Contains more PhosphorusPhosphorus +742.2%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +1071.4%
~equal in Sodium ~38mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B5Vitamin B5 +681%
Contains more Vitamin B6Vitamin B6 +274.7%
Contains more FolateFolate +1036.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Black gram DV% diff.
Fiber 18.3g 73%
Iron 2mg 7.57mg 70%
Magnesium 24mg 267mg 58%
Folate 19µg 216µg 49%
Phosphorus 45mg 379mg 48%
Copper 1.386mg 0.981mg 45%
Manganese 0.532mg 1.527mg 43%
Protein 11.6g 25.21g 27%
Zinc 1.39mg 3.35mg 18%
Vitamin B6 0.075mg 0.281mg 16%
Vitamin B5 0.116mg 0.906mg 16%
Selenium 0.7µg 8.2µg 14%
Potassium 586mg 983mg 12%
Calcium 30mg 138mg 11%
Calories 148kcal 341kcal 10%
Carbs 28.1g 58.99g 10%
Vitamin B1 0.379mg 0.273mg 9%
Vitamin B2 0.149mg 0.254mg 8%
Polyunsaturated fat 0.174g 1.071g 6%
Vitamin B3 1.64mg 1.447mg 1%
Fats 0.9g 1.64g 1%
Net carbs 28.1g 40.69g N/A
Sodium 35mg 38mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.222g 0.114g 0%
Monounsaturated fat 0.234g 0.085g 0%
Tryptophan 0.252mg 0.263mg 0%
Threonine 0.451mg 0.875mg 0%
Isoleucine 0.425mg 1.287mg 0%
Leucine 0.64mg 2.089mg 0%
Lysine 0.592mg 1.674mg 0%
Methionine 0.143mg 0.367mg 0%
Phenylalanine 0.451mg 1.473mg 0%
Valine 0.599mg 1.416mg 0%
Histidine 0.241mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +431.5%
Contains more ProteinProtein +117.3%
Contains more FatsFats +82.2%
Contains more CarbsCarbs +109.9%
Contains more OtherOther +68%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +175.3%
Contains less Sat. FatSaturated fat -48.6%
Contains more Poly. FatPolyunsaturated fat +515.5%

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/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.