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Bean vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Bean and Black gram?

  • Black gram has less Folate, Copper, Vitamin B1, Selenium, Iron, Phosphorus, Fiber, Potassium, Vitamin B6, and Manganese than Bean.
  • Bean's daily need coverage for Folate is 108% higher.
  • Bean has 11 times more Selenium than Black gram. Bean 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 vs Black gram infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +189.7%
Contains more Calcium +113.2%
Contains more Potassium +503%
Contains more Magnesium +179.4%
Contains more Copper +542.4%
Contains more Zinc +174.7%
Contains more Phosphorus +163.5%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +189.7%
Contains more Calcium +113.2%
Contains more Potassium +503%
Contains more Magnesium +179.4%
Contains more Copper +542.4%
Contains more Zinc +174.7%
Contains more Phosphorus +163.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
Contains more Vitamin C +530%
Contains more Vitamin E +40%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +182.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +717.2%
Contains more Vitamin K +107.4%
Contains more Folate +458.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin C +530%
Contains more Vitamin E +40%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +182.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +717.2%
Contains more Vitamin K +107.4%
Contains more Folate +458.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bean Black gram Opinion
Calories 347kcal 105kcal Bean
Protein 21.42g 7.54g Bean
Fats 1.23g 0.55g Bean
Vitamin C 6.3mg 1mg Bean
Net carbs 47.05g 11.94g Bean
Carbs 62.55g 18.34g Bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.07mg 1.75mg Bean
Calcium 113mg 53mg Bean
Potassium 1393mg 231mg Bean
Magnesium 176mg 63mg Bean
Sugar 2.11g 2.01g Black gram
Fiber 15.5g 6.4g Bean
Copper 0.893mg 0.139mg Bean
Zinc 2.28mg 0.83mg Bean
Starch 34.17g g Bean
Phosphorus 411mg 156mg Bean
Sodium 12mg 7mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin E 0.21mg 0.15mg Bean
Vitamin D 0µg 0µg
Vitamin B1 0.713mg 0.15mg Bean
Vitamin B2 0.212mg 0.075mg Bean
Vitamin B3 1.174mg 1.5mg Black gram
Vitamin B5 0.785mg 0.433mg Bean
Vitamin B6 0.474mg 0.058mg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 2.7µg Bean
Folate 525µg 94µg Bean
Trans Fat 0g 0g
Saturated Fat 0.235g 0.038g Black gram
Monounsaturated Fat 0.229g 0.029g Bean
Polyunsaturated fat 0.407g 0.359g Bean
Tryptophan 0.237mg 0.078mg Bean
Threonine 0.81mg 0.262mg Bean
Isoleucine 0.871mg 0.385mg Bean
Leucine 1.558mg 0.625mg Bean
Lysine 1.356mg 0.5mg Bean
Methionine 0.259mg 0.11mg Bean
Phenylalanine 1.095mg 0.44mg Bean
Valine 0.998mg 0.423mg Bean
Histidine 0.556mg 0.211mg Bean
Fructose 0g g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
17
Black gram
Mineral Summary Score
126
Bean
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
45%
Black gram
Carbohydrates
63%
Bean
18%
Black gram
Fats
6%
Bean
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.