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  6. Kidney beans vs. Black gram

Kidney beans vs. Black gram — In-Depth Nutrition Comparison

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Important differences between Kidney beans and Black gram

  • Kidney beans has more Folate, Copper, Iron, and Potassium, however, Black gram has more Vitamin B3.
  • Kidney beans has 2 times more Potassium than Black gram. Kidney beans has 405mg of Potassium, while Black gram has 231mg.
  • Kidney beans is lower in Sugar.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
6
:
4
Black gram
Black gram
Contains more Iron +26.9%
Contains more Potassium +75.3%
Contains less Sodium -85.7%
Contains more Zinc +20.5%
Contains more Copper +55.4%
Contains more Calcium +51.4%
Contains more Magnesium +50%
Contains more Phosphorus +13%
Contains more Selenium +127.3%
Equal in Manganese - 0.412
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +26.9%
Contains more Potassium +75.3%
Contains less Sodium -85.7%
Contains more Zinc +20.5%
Contains more Copper +55.4%
Contains more Calcium +51.4%
Contains more Magnesium +50%
Contains more Phosphorus +13%
Contains more Selenium +127.3%
Equal in Manganese - 0.412

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.
Kidney beans
Kidney beans
5
:
5
Black gram
Black gram
Contains more Vitamin C +20%
Contains more Vitamin B6 +106.9%
Contains more Folate +38.3%
Contains more Vitamin K +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +159.5%
Contains more Vitamin B5 +96.8%
Equal in Vitamin B1 - 0.15
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +20%
Contains more Vitamin B6 +106.9%
Contains more Folate +38.3%
Contains more Vitamin K +211.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +159.5%
Contains more Vitamin B5 +96.8%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Black gram
Black gram
Contains more Protein +15%
Contains more Carbs +24.3%
Equal in Fats - 0.55
Equal in Water - 72.51
Equal in Other - 1.06
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Protein +15%
Contains more Carbs +24.3%
Equal in Fats - 0.55
Equal in Water - 72.51
Equal in Other - 1.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +34.5%
Contains less Saturated Fat -47.9%
Contains more Polyunsaturated fat +29.1%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 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 +34.5%
Contains less Saturated Fat -47.9%
Contains more Polyunsaturated fat +29.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 Kidney beans Black gram Opinion
Net carbs 16.4g 11.94g Kidney beans
Protein 8.67g 7.54g Kidney beans
Fats 0.5g 0.55g Black gram
Carbs 22.8g 18.34g Kidney beans
Calories 127kcal 105kcal Kidney beans
Sugar 0.32g 2.01g Kidney beans
Fiber 6.4g 6.4g
Calcium 35mg 53mg Black gram
Iron 2.22mg 1.75mg Kidney beans
Magnesium 42mg 63mg Black gram
Phosphorus 138mg 156mg Black gram
Potassium 405mg 231mg Kidney beans
Sodium 1mg 7mg Kidney beans
Zinc 1mg 0.83mg Kidney beans
Copper 0.216mg 0.139mg Kidney beans
Manganese 0.43mg 0.412mg Kidney beans
Selenium 1.1µg 2.5µg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.03mg 0.15mg Black gram
Vitamin C 1.2mg 1mg Kidney beans
Vitamin B1 0.16mg 0.15mg Kidney beans
Vitamin B2 0.058mg 0.075mg Black gram
Vitamin B3 0.578mg 1.5mg Black gram
Vitamin B5 0.22mg 0.433mg Black gram
Vitamin B6 0.12mg 0.058mg Kidney beans
Folate 130µg 94µg Kidney beans
Vitamin K 8.4µg 2.7µg Kidney beans
Tryptophan 0.104mg 0.078mg Kidney beans
Threonine 0.319mg 0.262mg Kidney beans
Isoleucine 0.41mg 0.385mg Kidney beans
Leucine 0.736mg 0.625mg Kidney beans
Lysine 0.607mg 0.5mg Kidney beans
Methionine 0.113mg 0.11mg Kidney beans
Phenylalanine 0.511mg 0.44mg Kidney beans
Valine 0.5mg 0.423mg Kidney beans
Histidine 0.238mg 0.211mg Kidney beans
Saturated Fat 0.073g 0.038g Black gram
Monounsaturated Fat 0.039g 0.029g Kidney beans
Polyunsaturated fat 0.278g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
19%
Kidney beans
17%
Black gram
Minerals Daily Need Coverage Score
38%
Kidney beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.035g)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.