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  6. Bean raw vs. Black gram

Bean raw vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between bean raw and black gram?

  • Black gram has less folate, copper, vitamin B1, selenium, iron, phosphorus, fiber, potassium, manganese, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 108% higher.
  • Bean raw has 11 times more selenium than black gram. Bean raw has 27.9µg of selenium, while black gram has 2.5µg.

We used Beans, pinto, mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +179.4%
Contains more CalciumCalcium +113.2%
Contains more PotassiumPotassium +503%
Contains more IronIron +189.7%
Contains more CopperCopper +542.4%
Contains more ZincZinc +174.7%
Contains more PhosphorusPhosphorus +163.5%
Contains more ManganeseManganese +178.6%
Contains more SeleniumSelenium +1016%
Contains less SodiumSodium -41.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +375.3%
Contains more Vitamin B2Vitamin B2 +182.7%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +717.2%
Contains more Vitamin KVitamin K +107.4%
Contains more FolateFolate +458.5%
Contains more CholineCholine +123.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Black gram DV% diff.
Folate 525µg 94µg 108%
Copper 0.893mg 0.139mg 84%
Vitamin B1 0.713mg 0.15mg 47%
Selenium 27.9µg 2.5µg 46%
Iron 5.07mg 1.75mg 42%
Phosphorus 411mg 156mg 36%
Fiber 15.5g 6.4g 36%
Potassium 1393mg 231mg 34%
Vitamin B6 0.474mg 0.058mg 32%
Manganese 1.148mg 0.412mg 32%
Protein 21.42g 7.54g 28%
Magnesium 176mg 63mg 27%
Carbs 62.55g 18.34g 15%
Starch 34.17g 14%
Zinc 2.28mg 0.83mg 13%
Calories 347kcal 105kcal 12%
Vitamin B2 0.212mg 0.075mg 11%
Choline 66.2mg 29.6mg 7%
Vitamin B5 0.785mg 0.433mg 7%
Calcium 113mg 53mg 6%
Vitamin C 6.3mg 1mg 6%
Vitamin B3 1.174mg 1.5mg 2%
Vitamin K 5.6µg 2.7µg 2%
Saturated fat 0.235g 0.038g 1%
Monounsaturated fat 0.229g 0.029g 1%
Fats 1.23g 0.55g 1%
Net carbs 47.05g 11.94g N/A
Sugar 2.11g 2.01g N/A
Sodium 12mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.21mg 0.15mg 0%
Polyunsaturated fat 0.407g 0.359g 0%
Tryptophan 0.237mg 0.078mg 0%
Threonine 0.81mg 0.262mg 0%
Isoleucine 0.871mg 0.385mg 0%
Leucine 1.558mg 0.625mg 0%
Lysine 1.356mg 0.5mg 0%
Methionine 0.259mg 0.11mg 0%
Phenylalanine 1.095mg 0.44mg 0%
Valine 0.998mg 0.423mg 0%
Histidine 0.556mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +184.1%
Contains more FatsFats +123.6%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +227.4%
Contains more WaterWater +540%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +689.7%
Contains more Poly. FatPolyunsaturated fat +13.4%
Contains less Sat. FatSaturated fat -83.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.