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Bean vs Black gram - In-Depth Nutrition Comparison

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A recap on differences between Bean and Black gram

  • Bean has more Folate, Vitamin B1, Selenium, Vitamin B6, and Potassium, however Black gram is higher in Iron, Magnesium, Manganese, Fiber, and Copper.
  • Bean covers your daily Folate needs 77% more than Black gram.
  • Black gram contains 3 times less Selenium than Bean. Bean 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.

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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 Potassium +41.7%
Contains less Sodium -68.4%
Contains more Iron +49.3%
Contains more Calcium +22.1%
Contains more Magnesium +51.7%
Contains more Zinc +46.9%
Equal in Copper - 0.981
Equal in Phosphorus - 379
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Potassium +41.7%
Contains less Sodium -68.4%
Contains more Iron +49.3%
Contains more Calcium +22.1%
Contains more Magnesium +51.7%
Contains more Zinc +46.9%
Equal in Copper - 0.981
Equal in Phosphorus - 379

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B6 +68.7%
Contains more Folate +143.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +15.4%
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B6 +68.7%
Contains more Folate +143.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +15.4%

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
36
Black gram
Mineral Summary Score
126
Bean
149
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
151%
Black gram
Carbohydrates
63%
Bean
59%
Black gram
Fats
6%
Bean
8%
Black gram

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 Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

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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Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.121g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 26mg)
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 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.

All nutrients comparison - raw data values

Nutrient Bean Black gram Opinion
Calories 347 341 Bean
Protein 21.42 25.21 Black gram
Fats 1.23 1.64 Black gram
Vitamin C 6.3 0 Bean
Carbs 62.55 58.99 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 7.57 Black gram
Calcium 113 138 Black gram
Potassium 1393 983 Bean
Magnesium 176 267 Black gram
Sugar 2.11 Black gram
Fiber 15.5 18.3 Black gram
Copper 0.893 0.981 Black gram
Zinc 2.28 3.35 Black gram
Starch 34.17 Bean
Phosphorus 411 379 Bean
Sodium 12 38 Bean
Vitamin A 0 23 Black gram
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.273 Bean
Vitamin B2 0.212 0.254 Black gram
Vitamin B3 1.174 1.447 Black gram
Vitamin B5 0.785 0.906 Black gram
Vitamin B6 0.474 0.281 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 216 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.114 Black gram
Monounsaturated Fat 0.229 0.085 Bean
Polyunsaturated fat 0.407 1.071 Black gram
Tryptophan 0.237 0.263 Black gram
Threonine 0.81 0.875 Black gram
Isoleucine 0.871 1.287 Black gram
Leucine 1.558 2.089 Black gram
Lysine 1.356 1.674 Black gram
Methionine 0.259 0.367 Black gram
Phenylalanine 1.095 1.473 Black gram
Valine 0.998 1.416 Black gram
Histidine 0.556 0.706 Black gram
Fructose 0 Bean

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/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.