Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Black gram

Beans vs. Black gram — In-Depth Nutrition Comparison

Compare

Summary of differences between beans and black gram

  • Beans have more copper, vitamin B6, and zinc; however, black gram is higher in iron, folate, phosphorus, magnesium, and vitamin B3.
  • Black gram covers your daily need for iron, 18% more than beans.
  • Beans have 2 times more vitamin B6 than black gram. While beans have 0.13mg of vitamin B6, black gram has only 0.058mg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 PotassiumPotassium +28.1%
Contains more CopperCopper +48.2%
Contains more ZincZinc +68.7%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +96.9%
Contains more IronIron +503.4%
Contains more PhosphorusPhosphorus +50%
~equal in Calcium ~53mg

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.
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +210%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B6Vitamin B6 +124.1%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +248.8%
Contains more Vitamin KVitamin K +237.5%
Contains more FolateFolate +291.7%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Beans Black gram DV% diff.
Folate 24µg 94µg 18%
Manganese 0.412mg 18%
Iron 0.29mg 1.75mg 18%
Vitamin B5 0.433mg 9%
Copper 0.206mg 0.139mg 7%
Vitamin B3 0.43mg 1.5mg 7%
Magnesium 32mg 63mg 7%
Phosphorus 104mg 156mg 7%
Vitamin B6 0.13mg 0.058mg 6%
Protein 4.8g 7.54g 5%
Zinc 1.4mg 0.83mg 5%
Selenium 4.5µg 2.5µg 4%
Fiber 5.5g 6.4g 4%
Potassium 296mg 231mg 2%
Vitamin C 3.1mg 1mg 2%
Vitamin K 0.8µg 2.7µg 2%
Polyunsaturated fat 0.172g 0.359g 1%
Carbs 20.49g 18.34g 1%
Vitamin B2 0.06mg 0.075mg 1%
Calories 105kcal 105kcal 0%
Fats 0.4g 0.55g 0%
Net carbs 14.99g 11.94g N/A
Calcium 50mg 53mg 0%
Sugar 7.78g 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 5µg 2µg 0%
Vitamin E 0.15mg 0.15mg 0%
Vitamin B1 0.15mg 0.15mg 0%
Saturated fat 0.103g 0.038g 0%
Choline 30.8mg 29.6mg 0%
Monounsaturated fat 0.035g 0.029g 0%
Tryptophan 0.078mg 0%
Threonine 0.262mg 0%
Isoleucine 0.385mg 0%
Leucine 0.625mg 0%
Lysine 0.5mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.44mg 0%
Valine 0.423mg 0%
Histidine 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 CarbsCarbs +11.7%
Contains more OtherOther +61.3%
Contains more ProteinProtein +57.1%
Contains more FatsFats +37.5%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +20.7%
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +108.7%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.