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Kidney bean vs Black gram - In-Depth Nutrition Comparison

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Differences between Kidney bean and Black gram

  • Black gram contains less Copper, Iron, Folate, Fiber, Phosphorus, Potassium, Vitamin B1, Manganese, Vitamin B6, and Magnesium than Kidney bean.
  • Kidney bean's daily need coverage for Copper is 91% higher.
  • Black gram contains 7 times less Vitamin B6 than Kidney bean. Kidney bean 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 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 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 less Sodium -70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 +∞%
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%
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 +∞%

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.
Kidney bean 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 bean Black gram Opinion
Net carbs 35.11g 11.94g Kidney bean
Protein 23.58g 7.54g Kidney bean
Fats 0.83g 0.55g Kidney bean
Carbs 60.01g 18.34g Kidney bean
Calories 333kcal 105kcal Kidney bean
Starch g g
Fructose g g
Sugar 2.23g 2.01g Black gram
Fiber 24.9g 6.4g Kidney bean
Calcium 143mg 53mg Kidney bean
Iron 8.2mg 1.75mg Kidney bean
Magnesium 140mg 63mg Kidney bean
Phosphorus 407mg 156mg Kidney bean
Potassium 1406mg 231mg Kidney bean
Sodium 24mg 7mg Black gram
Zinc 2.79mg 0.83mg Kidney bean
Copper 0.958mg 0.139mg Kidney bean
Vitamin A 0IU 31IU Black gram
Vitamin E 0.22mg 0.15mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 1mg Kidney bean
Vitamin B1 0.529mg 0.15mg Kidney bean
Vitamin B2 0.219mg 0.075mg Kidney bean
Vitamin B3 2.06mg 1.5mg Kidney bean
Vitamin B5 0.78mg 0.433mg Kidney bean
Vitamin B6 0.397mg 0.058mg Kidney bean
Folate 394µg 94µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 2.7µg Kidney bean
Tryptophan 0.279mg 0.078mg Kidney bean
Threonine 0.992mg 0.262mg Kidney bean
Isoleucine 1.041mg 0.385mg Kidney bean
Leucine 1.882mg 0.625mg Kidney bean
Lysine 1.618mg 0.5mg Kidney bean
Methionine 0.355mg 0.11mg Kidney bean
Phenylalanine 1.275mg 0.44mg Kidney bean
Valine 1.233mg 0.423mg Kidney bean
Histidine 0.656mg 0.211mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.038g Black gram
Monounsaturated Fat 0.064g 0.029g Kidney bean
Polyunsaturated fat 0.457g 0.359g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
60
Kidney bean
17
Black gram
Mineral Summary Score
143
Kidney bean
35
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
141%
Kidney bean
45%
Black gram
Carbohydrates
60%
Kidney bean
18%
Black gram
Fats
4%
Kidney bean
3%
Black gram

Comparison summary

Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

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. Kidney bean - 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.