Beans vs. Black gram — In-Depth Nutrition Comparison
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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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
17%
Minerals Daily Need Coverage Score
25%
35%
Comparison summary
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.065g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.