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  6. Kidney beans raw vs. Black gram

Kidney beans raw vs. Black gram — In-Depth Nutrition Comparison

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Differences between kidney beans raw and black gram

  • Black gram contains less copper, iron, folate, fiber, phosphorus, potassium, vitamin B1, manganese, vitamin B6, and magnesium than kidney beans raw.
  • Kidney beans raw's daily need coverage for copper is 91% higher.
  • Black gram contains 7 times less vitamin B6 than kidney beans raw. Kidney beans raw contains 0.397mg of vitamin B6, while black gram contains 0.058mg.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of black gram is 43.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +169.8%
Contains more PotassiumPotassium +508.7%
Contains more IronIron +368.6%
Contains more CopperCopper +589.2%
Contains more ZincZinc +236.1%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +147.8%
Contains more SeleniumSelenium +28%
Contains less SodiumSodium -70.8%

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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 +350%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +80.1%
Contains more Vitamin B6Vitamin B6 +584.5%
Contains more Vitamin KVitamin K +603.7%
Contains more FolateFolate +319.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black gram DV% diff.
Copper 0.958mg 0.139mg 91%
Iron 8.2mg 1.75mg 81%
Folate 394µg 94µg 75%
Fiber 24.9g 6.4g 74%
Phosphorus 407mg 156mg 36%
Potassium 1406mg 231mg 35%
Vitamin B1 0.529mg 0.15mg 32%
Protein 23.58g 7.54g 32%
Manganese 1.021mg 0.412mg 26%
Vitamin B6 0.397mg 0.058mg 26%
Magnesium 140mg 63mg 18%
Zinc 2.79mg 0.83mg 18%
Vitamin K 19µg 2.7µg 14%
Carbs 60.01g 18.34g 14%
Vitamin B2 0.219mg 0.075mg 11%
Calories 333kcal 105kcal 11%
Calcium 143mg 53mg 9%
Vitamin B5 0.78mg 0.433mg 7%
Choline 29.6mg 5%
Vitamin B3 2.06mg 1.5mg 4%
Vitamin C 4.5mg 1mg 4%
Polyunsaturated fat 0.457g 0.359g 1%
Sodium 24mg 7mg 1%
Selenium 3.2µg 2.5µg 1%
Fats 0.83g 0.55g 0%
Net carbs 35.11g 11.94g N/A
Sugar 2.23g 2.01g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.22mg 0.15mg 0%
Saturated fat 0.12g 0.038g 0%
Monounsaturated fat 0.064g 0.029g 0%
Tryptophan 0.279mg 0.078mg 0%
Threonine 0.992mg 0.262mg 0%
Isoleucine 1.041mg 0.385mg 0%
Leucine 1.882mg 0.625mg 0%
Lysine 1.618mg 0.5mg 0%
Methionine 0.355mg 0.11mg 0%
Phenylalanine 1.275mg 0.44mg 0%
Valine 1.233mg 0.423mg 0%
Histidine 0.656mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +212.7%
Contains more FatsFats +50.9%
Contains more CarbsCarbs +227.2%
Contains more OtherOther +261.3%
Contains more WaterWater +517.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +120.7%
Contains more Poly. FatPolyunsaturated fat +27.3%
Contains less Sat. FatSaturated fat -68.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.