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

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The main differences between White beans and Black gram

  • White beans has more Iron, Copper, Manganese, Potassium, Vitamin E , and Zinc, however, Black gram has more Vitamin B3, and Phosphorus.
  • Daily need coverage for Iron from White beans is 24% higher.
  • Black gram has 6 times less Vitamin E than White beans. White beans has 0.94mg of Vitamin E , while Black gram has 0.15mg.
  • White beans is lower in Sugar.

Food types used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

White 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.
Contains more Calcium +69.8%
Contains more Iron +111.4%
Contains more Potassium +142.9%
Contains less Sodium -14.3%
Contains more Zinc +66.3%
Contains more Copper +106.5%
Contains more Manganese +54.4%
Contains more Phosphorus +38.1%
Contains more Selenium +92.3%
Equal in Magnesium - 63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +69.8%
Contains more Iron +111.4%
Contains more Potassium +142.9%
Contains less Sodium -14.3%
Contains more Zinc +66.3%
Contains more Copper +106.5%
Contains more Manganese +54.4%
Contains more Phosphorus +38.1%
Contains more Selenium +92.3%
Equal in Magnesium - 63

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.
:
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +60.3%
Contains more Vitamin K +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +63%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B5 +89.1%
Contains more Folate +16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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 E +526.7%
Contains more Vitamin B6 +60.3%
Contains more Vitamin K +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +63%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B5 +89.1%
Contains more Folate +16%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29%
Contains more Carbs +36.8%
Contains more Other +65.1%
Contains more Fats +57.1%
Contains more Water +14.9%
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 Protein +29%
Contains more Carbs +36.8%
Contains more Other +65.1%
Contains more Fats +57.1%
Contains more Water +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +136.2%
Equal in Monounsaturated Fat - 0.029
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +136.2%
Equal in Monounsaturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Black gram Opinion
Net carbs 18.79g 11.94g White beans
Protein 9.73g 7.54g White beans
Fats 0.35g 0.55g Black gram
Carbs 25.09g 18.34g White beans
Calories 139kcal 105kcal White beans
Sugar 0.34g 2.01g White beans
Fiber 6.3g 6.4g Black gram
Calcium 90mg 53mg White beans
Iron 3.7mg 1.75mg White beans
Magnesium 63mg 63mg
Phosphorus 113mg 156mg Black gram
Potassium 561mg 231mg White beans
Sodium 6mg 7mg White beans
Zinc 1.38mg 0.83mg White beans
Copper 0.287mg 0.139mg White beans
Manganese 0.636mg 0.412mg White beans
Selenium 1.3µg 2.5µg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.94mg 0.15mg White beans
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.118mg 0.15mg Black gram
Vitamin B2 0.046mg 0.075mg Black gram
Vitamin B3 0.14mg 1.5mg Black gram
Vitamin B5 0.229mg 0.433mg Black gram
Vitamin B6 0.093mg 0.058mg White beans
Folate 81µg 94µg Black gram
Vitamin K 3.5µg 2.7µg White beans
Tryptophan 0.115mg 0.078mg White beans
Threonine 0.409mg 0.262mg White beans
Isoleucine 0.429mg 0.385mg White beans
Leucine 0.776mg 0.625mg White beans
Lysine 0.668mg 0.5mg White beans
Methionine 0.146mg 0.11mg White beans
Phenylalanine 0.526mg 0.44mg White beans
Valine 0.509mg 0.423mg White beans
Histidine 0.271mg 0.211mg White beans
Saturated Fat 0.091g 0.038g Black gram
Monounsaturated Fat 0.031g 0.029g White beans
Polyunsaturated fat 0.152g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
14%
White beans
17%
Black gram
Minerals Daily Need Coverage Score
53%
White beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 43)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.053g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.