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Kidney bean vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Kidney bean and Black gram

  • Kidney bean has more Folate, Fiber, Vitamin B1, Potassium, Vitamin B6, and Iron, however Black gram is richer in Magnesium, Manganese, Selenium, and Zinc.
  • Kidney bean covers your daily Folate needs 45% more than Black gram.
  • Black gram has 2 times less Vitamin B1 than Kidney bean. Kidney bean has 0.529mg of Vitamin B1, while Black gram has 0.273mg.

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

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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 Potassium +43%
Contains less Sodium -36.8%
Contains more Magnesium +90.7%
Contains more Zinc +20.1%
Equal in Iron - 7.57
Equal in Calcium - 138
Equal in Copper - 0.981
Equal in Phosphorus - 379
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Potassium +43%
Contains less Sodium -36.8%
Contains more Magnesium +90.7%
Contains more Zinc +20.1%
Equal in Iron - 7.57
Equal in Calcium - 138
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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +41.3%
Contains more Folate +82.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +16.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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 +93.8%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +41.3%
Contains more Folate +82.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +16.2%

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
36
Black gram
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
151%
Black gram
Carbohydrates
60%
Kidney bean
59%
Black gram
Fats
4%
Kidney 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.
Kidney bean Black gram
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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 contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 14mg)
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 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 - 2.23g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 Kidney bean Black gram Opinion
Calories 333 341 Black gram
Protein 23.58 25.21 Black gram
Fats 0.83 1.64 Black gram
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 58.99 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 7.57 Kidney bean
Calcium 143 138 Kidney bean
Potassium 1406 983 Kidney bean
Magnesium 140 267 Black gram
Sugar 2.23 Black gram
Fiber 24.9 18.3 Kidney bean
Copper 0.958 0.981 Black gram
Zinc 2.79 3.35 Black gram
Starch
Phosphorus 407 379 Kidney bean
Sodium 24 38 Kidney bean
Vitamin A 0 23 Black gram
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.273 Kidney bean
Vitamin B2 0.219 0.254 Black gram
Vitamin B3 2.06 1.447 Kidney bean
Vitamin B5 0.78 0.906 Black gram
Vitamin B6 0.397 0.281 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 216 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.114 Black gram
Monounsaturated Fat 0.064 0.085 Black gram
Polyunsaturated fat 0.457 1.071 Black gram
Tryptophan 0.279 0.263 Kidney bean
Threonine 0.992 0.875 Kidney bean
Isoleucine 1.041 1.287 Black gram
Leucine 1.882 2.089 Black gram
Lysine 1.618 1.674 Black gram
Methionine 0.355 0.367 Black gram
Phenylalanine 1.275 1.473 Black gram
Valine 1.233 1.416 Black gram
Histidine 0.656 0.706 Black gram
Fructose

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/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.