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  6. Black gram vs. Refried beans

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

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What are the differences between Black gram and Refried beans?

  • Black gram is higher in Folate, Fiber, Phosphorus, Vitamin B3, Magnesium, Vitamin B1, and Manganese, yet Refried beans are higher in Selenium, and Vitamin C.
  • Black gram's daily need coverage for Folate is 21% more.
  • Black gram has 4 times more Vitamin B3 than Refried beans. While Black gram has 1.5mg of Vitamin B3, Refried beans have only 0.367mg.
  • The amount of Sodium in Black gram is lower.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this article.

Infographic

Black gram vs Refried beans 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.
Black gram
Black gram
8
:
2
Refried beans
Refried beans
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Contains more Manganese +42.6%
Contains more Potassium +38.1%
Contains more Selenium +132%
Equal in Copper - 0.129
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Contains more Manganese +42.6%
Contains more Potassium +38.1%
Contains more Selenium +132%
Equal in Copper - 0.129

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.
Black gram
Black gram
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Equal in Vitamin B2 - 0.079
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Equal in Vitamin B2 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Refried beans
Refried beans
Contains more Protein +51.4%
Contains more Carbs +35.4%
Contains more Fats +265.5%
Contains more Other +61.3%
Equal in Water - 77.75
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +51.4%
Contains more Carbs +35.4%
Contains more Fats +265.5%
Contains more Other +61.3%
Equal in Water - 77.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1972.4%
Contains more Polyunsaturated fat +51.3%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1972.4%
Contains more Polyunsaturated fat +51.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Refried beans Opinion
Net carbs 11.94g 9.85g Black gram
Protein 7.54g 4.98g Black gram
Fats 0.55g 2.01g Refried beans
Carbs 18.34g 13.55g Black gram
Calories 105kcal 90kcal Black gram
Starch 7.43g Refried beans
Sugar 2.01g 0.54g Refried beans
Fiber 6.4g 3.7g Black gram
Calcium 53mg 29mg Black gram
Iron 1.75mg 1.44mg Black gram
Magnesium 63mg 35mg Black gram
Phosphorus 156mg 92mg Black gram
Potassium 231mg 319mg Refried beans
Sodium 7mg 370mg Black gram
Zinc 0.83mg 0.58mg Black gram
Copper 0.139mg 0.129mg Black gram
Manganese 0.412mg 0.289mg Black gram
Selenium 2.5µg 5.8µg Refried beans
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.09mg Black gram
Vitamin C 1mg 6mg Refried beans
Vitamin B1 0.15mg 0.076mg Black gram
Vitamin B2 0.075mg 0.079mg Refried beans
Vitamin B3 1.5mg 0.367mg Black gram
Vitamin B5 0.433mg 0.189mg Black gram
Vitamin B6 0.058mg 0.103mg Refried beans
Folate 94µg 11µg Black gram
Vitamin K 2.7µg 2.1µg Black gram
Tryptophan 0.078mg 0.065mg Black gram
Threonine 0.262mg 0.231mg Black gram
Isoleucine 0.385mg 0.242mg Black gram
Leucine 0.625mg 0.438mg Black gram
Lysine 0.5mg 0.377mg Black gram
Methionine 0.11mg 0.083mg Black gram
Phenylalanine 0.44mg 0.297mg Black gram
Valine 0.423mg 0.287mg Black gram
Histidine 0.211mg 153mg Refried beans
Trans Fat 0g 0.016g Black gram
Saturated Fat 0.038g 0.631g Black gram
Monounsaturated Fat 0.029g 0.601g Refried beans
Polyunsaturated fat 0.359g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Refried beans
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
17%
Black gram
10%
Refried beans
Minerals Daily Need Coverage Score
35%
Black gram
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.47g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.593g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.