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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.

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
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.
Kidney beans raw
Kidney beans raw
9
:
1
Black gram
Black gram
Contains more Calcium +169.8%
Contains more Iron +368.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +160.9%
Contains more Potassium +508.7%
Contains more Zinc +236.1%
Contains more Copper +589.2%
Contains more Manganese +147.8%
Contains more Selenium +28%
Contains less Sodium -70.8%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +169.8%
Contains more Iron +368.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +160.9%
Contains more Potassium +508.7%
Contains more Zinc +236.1%
Contains more Copper +589.2%
Contains more Manganese +147.8%
Contains more Selenium +28%
Contains less Sodium -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.
Kidney beans raw
Kidney beans raw
9
:
1
Black gram
Black gram
Contains more Vitamin E +46.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +80.1%
Contains more Vitamin B6 +584.5%
Contains more Folate +319.1%
Contains more Vitamin K +603.7%
Contains more Vitamin A +∞%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin E +46.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +80.1%
Contains more Vitamin B6 +584.5%
Contains more Folate +319.1%
Contains more Vitamin K +603.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Black gram
Black gram
Contains more Protein +212.7%
Contains more Fats +50.9%
Contains more Carbs +227.2%
Contains more Other +261.3%
Contains more Water +517.1%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Black gram
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 Protein +212.7%
Contains more Fats +50.9%
Contains more Carbs +227.2%
Contains more Other +261.3%
Contains more Water +517.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +120.7%
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -68.3%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +120.7%
Contains more Polyunsaturated fat +27.3%
Contains less Saturated Fat -68.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black gram Opinion
Net carbs 35.11g 11.94g Kidney beans raw
Protein 23.58g 7.54g Kidney beans raw
Fats 0.83g 0.55g Kidney beans raw
Carbs 60.01g 18.34g Kidney beans raw
Calories 333kcal 105kcal Kidney beans raw
Sugar 2.23g 2.01g Black gram
Fiber 24.9g 6.4g Kidney beans raw
Calcium 143mg 53mg Kidney beans raw
Iron 8.2mg 1.75mg Kidney beans raw
Magnesium 140mg 63mg Kidney beans raw
Phosphorus 407mg 156mg Kidney beans raw
Potassium 1406mg 231mg Kidney beans raw
Sodium 24mg 7mg Black gram
Zinc 2.79mg 0.83mg Kidney beans raw
Copper 0.958mg 0.139mg Kidney beans raw
Manganese 1.021mg 0.412mg Kidney beans raw
Selenium 3.2µg 2.5µg Kidney beans raw
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.22mg 0.15mg Kidney beans raw
Vitamin C 4.5mg 1mg Kidney beans raw
Vitamin B1 0.529mg 0.15mg Kidney beans raw
Vitamin B2 0.219mg 0.075mg Kidney beans raw
Vitamin B3 2.06mg 1.5mg Kidney beans raw
Vitamin B5 0.78mg 0.433mg Kidney beans raw
Vitamin B6 0.397mg 0.058mg Kidney beans raw
Folate 394µg 94µg Kidney beans raw
Vitamin K 19µg 2.7µg Kidney beans raw
Tryptophan 0.279mg 0.078mg Kidney beans raw
Threonine 0.992mg 0.262mg Kidney beans raw
Isoleucine 1.041mg 0.385mg Kidney beans raw
Leucine 1.882mg 0.625mg Kidney beans raw
Lysine 1.618mg 0.5mg Kidney beans raw
Methionine 0.355mg 0.11mg Kidney beans raw
Phenylalanine 1.275mg 0.44mg Kidney beans raw
Valine 1.233mg 0.423mg Kidney beans raw
Histidine 0.656mg 0.211mg Kidney beans raw
Saturated Fat 0.12g 0.038g Black gram
Monounsaturated Fat 0.064g 0.029g Kidney beans raw
Polyunsaturated fat 0.457g 0.359g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
17%
Black gram
Minerals Daily Need Coverage Score
130%
Kidney beans raw
35%
Black gram

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.082g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.