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Bean vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Bean and Black gram

  • Bean has 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 of Iron 18% more than Bean.
  • Bean has 2 times more Vitamin B6 than Black gram. While Bean has 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

Bean 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.
Bean
Bean
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.
Bean
Bean
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% 6.4% 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% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +241.9%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Black gram
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Black gram Opinion
Calories 105kcal 105kcal
Protein 4.8g 7.54g Black gram
Fats 0.4g 0.55g Black gram
Vitamin C 3.1mg 1mg Bean
Net carbs 14.99g 11.94g Bean
Carbs 20.49g 18.34g Bean
Magnesium 32mg 63mg Black gram
Calcium 50mg 53mg Black gram
Potassium 296mg 231mg Bean
Iron 0.29mg 1.75mg Black gram
Sugar 7.78g 2.01g Black gram
Fiber 5.5g 6.4g Black gram
Copper 0.206mg 0.139mg Bean
Zinc 1.4mg 0.83mg Bean
Phosphorus 104mg 156mg Black gram
Sodium 1mg 7mg Bean
Vitamin A 106IU 31IU Bean
Vitamin A 5µg 2µg Bean
Vitamin E 0.15mg 0.15mg
Manganese 0.412mg Black gram
Selenium 4.5µg 2.5µg Bean
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.06mg 0.075mg Black gram
Vitamin B3 0.43mg 1.5mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.13mg 0.058mg Bean
Vitamin K 0.8µg 2.7µg Black gram
Folate 24µg 94µg Black gram
Choline 30.8mg 29.6mg Bean
Saturated Fat 0.103g 0.038g Black gram
Monounsaturated Fat 0.035g 0.029g Bean
Polyunsaturated fat 0.172g 0.359g Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Black gram
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bean
17%
Black gram
Minerals Daily Need Coverage Score
25%
Bean
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.065g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bean
Bean 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.

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 - 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.