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  6. Bean vs. Black gram

Bean vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Bean and Black gram

  • Bean has more Copper, Vitamin B6, and Zinc, however, Black gram is higher in Iron, Folate, Phosphorus, Magnesium, and Vitamin B3.
  • Black gram covers your daily need of Iron 18% more than Bean.
  • Bean has 2 times more Vitamin B6 than Black gram. While Bean has 0.13mg of Vitamin B6, Black gram has only 0.058mg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

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.
Bean
Bean
5
:
5
Black gram
Black gram
Contains more Potassium +28.1%
Contains less Sodium -85.7%
Contains more Zinc +68.7%
Contains more Copper +48.2%
Contains more Selenium +80%
Contains more Iron +503.4%
Contains more Magnesium +96.9%
Contains more Phosphorus +50%
Equal in Calcium - 53
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Potassium +28.1%
Contains less Sodium -85.7%
Contains more Zinc +68.7%
Contains more Copper +48.2%
Contains more Selenium +80%
Contains more Iron +503.4%
Contains more Magnesium +96.9%
Contains more Phosphorus +50%
Equal in Calcium - 53

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.
Bean
Bean
3
:
5
Black gram
Black gram
Contains more Vitamin A +241.9%
Contains more Vitamin C +210%
Contains more Vitamin B6 +124.1%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +248.8%
Contains more Folate +291.7%
Contains more Vitamin K +237.5%
Equal in Vitamin E - 0.15
Equal in Vitamin B1 - 0.15
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +241.9%
Contains more Vitamin C +210%
Contains more Vitamin B6 +124.1%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +248.8%
Contains more Folate +291.7%
Contains more Vitamin K +237.5%
Equal in Vitamin E - 0.15
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Black gram
Black gram
Contains more Carbs +11.7%
Contains more Other +61.3%
Contains more Protein +57.1%
Contains more Fats +37.5%
Equal in Water - 72.51
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Black gram
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 Carbs +11.7%
Contains more Other +61.3%
Contains more Protein +57.1%
Contains more Fats +37.5%
Equal in Water - 72.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +20.7%
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +108.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +20.7%
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +108.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Black gram Opinion
Net carbs 14.99g 11.94g Bean
Protein 4.8g 7.54g Black gram
Fats 0.4g 0.55g Black gram
Carbs 20.49g 18.34g Bean
Calories 105kcal 105kcal
Sugar 7.78g 2.01g Black gram
Fiber 5.5g 6.4g Black gram
Calcium 50mg 53mg Black gram
Iron 0.29mg 1.75mg Black gram
Magnesium 32mg 63mg Black gram
Phosphorus 104mg 156mg Black gram
Potassium 296mg 231mg Bean
Sodium 1mg 7mg Bean
Zinc 1.4mg 0.83mg Bean
Copper 0.206mg 0.139mg Bean
Manganese 0.412mg Black gram
Selenium 4.5µg 2.5µg Bean
Vitamin A 106IU 31IU Bean
Vitamin A RAE 5µg 2µg Bean
Vitamin E 0.15mg 0.15mg
Vitamin C 3.1mg 1mg Bean
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.06mg 0.075mg Black gram
Vitamin B3 0.43mg 1.5mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.13mg 0.058mg Bean
Folate 24µg 94µg Black gram
Vitamin K 0.8µg 2.7µg Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram
Saturated Fat 0.103g 0.038g Black gram
Monounsaturated Fat 0.035g 0.029g Bean
Polyunsaturated fat 0.172g 0.359g Black gram

Which food is preferable for your diet?

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

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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
11%
Bean
17%
Black gram
Minerals Daily Need Coverage Score
25%
Bean
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.065g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.