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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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Significant differences between kidney beans raw and black gram

  • Kidney beans raw has more folate, fiber, vitamin B1, potassium, vitamin B6, and iron; however, black gram is richer in magnesium, manganese, selenium, and zinc.
  • Kidney beans raw covers your daily folate needs 45% more than black gram.
  • Black gram has 2 times less vitamin B1 than kidney beans raw. Kidney beans raw has 0.529mg of vitamin B1, while black gram has 0.273mg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Mungo beans, mature seeds, raw.

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.
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more PotassiumPotassium +43%
Contains less SodiumSodium -36.8%
Contains more MagnesiumMagnesium +90.7%
Contains more ZincZinc +20.1%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +156.3%
~equal in Calcium ~138mg
~equal in Iron ~7.57mg
~equal in Copper ~0.981mg
~equal in Phosphorus ~379mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +82.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B5Vitamin B5 +16.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black gram DV% diff.
Folate 394µg 216µg 45%
Magnesium 140mg 267mg 30%
Fiber 24.9g 18.3g 26%
Manganese 1.021mg 1.527mg 22%
Vitamin B1 0.529mg 0.273mg 21%
Vitamin K 19µg 16%
Potassium 1406mg 983mg 12%
Vitamin B6 0.397mg 0.281mg 9%
Selenium 3.2µg 8.2µg 9%
Iron 8.2mg 7.57mg 8%
Zinc 2.79mg 3.35mg 5%
Vitamin C 4.5mg 0mg 5%
Phosphorus 407mg 379mg 4%
Polyunsaturated fat 0.457g 1.071g 4%
Vitamin B3 2.06mg 1.447mg 4%
Vitamin B5 0.78mg 0.906mg 3%
Copper 0.958mg 0.981mg 3%
Protein 23.58g 25.21g 3%
Vitamin B2 0.219mg 0.254mg 3%
Calcium 143mg 138mg 1%
Sodium 24mg 38mg 1%
Vitamin E 0.22mg 1%
Fats 0.83g 1.64g 1%
Calories 333kcal 341kcal 0%
Carbs 60.01g 58.99g 0%
Net carbs 35.11g 40.69g N/A
Sugar 2.23g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.12g 0.114g 0%
Monounsaturated fat 0.064g 0.085g 0%
Tryptophan 0.279mg 0.263mg 0%
Threonine 0.992mg 0.875mg 0%
Isoleucine 1.041mg 1.287mg 0%
Leucine 1.882mg 2.089mg 0%
Lysine 1.618mg 1.674mg 0%
Methionine 0.355mg 0.367mg 0%
Phenylalanine 1.275mg 1.473mg 0%
Valine 1.233mg 1.416mg 0%
Histidine 0.656mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more OtherOther +14%
Contains more FatsFats +97.6%
~equal in Protein ~25.21g
~equal in Carbs ~58.99g
~equal in Water ~10.8g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +134.4%
~equal in Saturated fat ~0.114g

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/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.