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

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A recap on differences between bean raw and black gram

  • Bean raw has more folate, vitamin B1, selenium, vitamin B6, and potassium; however, black gram is higher in iron, magnesium, manganese, fiber, and copper.
  • Bean raw covers your daily folate needs 77% more than black gram.
  • Black gram contains 3 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while black gram contains 8.2µg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Mungo beans, mature seeds, raw.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more PotassiumPotassium +41.7%
Contains less SodiumSodium -68.4%
Contains more SeleniumSelenium +240.2%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +22.1%
Contains more IronIron +49.3%
Contains more ZincZinc +46.9%
Contains more ManganeseManganese +33%
~equal in Copper ~0.981mg
~equal in Phosphorus ~379mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +161.2%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +15.4%
~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 216µg 77%
Vitamin B1 0.713mg 0.273mg 37%
Selenium 27.9µg 8.2µg 36%
Iron 5.07mg 7.57mg 31%
Magnesium 176mg 267mg 22%
Manganese 1.148mg 1.527mg 16%
Vitamin B6 0.474mg 0.281mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Potassium 1393mg 983mg 12%
Fiber 15.5g 18.3g 11%
Zinc 2.28mg 3.35mg 10%
Copper 0.893mg 0.981mg 10%
Protein 21.42g 25.21g 8%
Vitamin C 6.3mg 0mg 7%
Phosphorus 411mg 379mg 5%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 1.071g 4%
Calcium 113mg 138mg 3%
Vitamin B2 0.212mg 0.254mg 3%
Vitamin B3 1.174mg 1.447mg 2%
Vitamin B5 0.785mg 0.906mg 2%
Saturated fat 0.235g 0.114g 1%
Sodium 12mg 38mg 1%
Carbs 62.55g 58.99g 1%
Vitamin E 0.21mg 1%
Fats 1.23g 1.64g 1%
Calories 347kcal 341kcal 0%
Net carbs 47.05g 40.69g N/A
Sugar 2.11g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.229g 0.085g 0%
Tryptophan 0.237mg 0.263mg 0%
Threonine 0.81mg 0.875mg 0%
Isoleucine 0.871mg 1.287mg 0%
Leucine 1.558mg 2.089mg 0%
Lysine 1.356mg 1.674mg 0%
Methionine 0.259mg 0.367mg 0%
Phenylalanine 1.095mg 1.473mg 0%
Valine 0.998mg 1.416mg 0%
Histidine 0.556mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +17.7%
Contains more FatsFats +33.3%
~equal in Carbs ~58.99g
~equal in Water ~10.8g
~equal in Other ~3.36g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +169.4%
Contains less Sat. FatSaturated fat -51.5%
Contains more Poly. FatPolyunsaturated fat +163.1%

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/174259/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.