Kidney beans vs. Black gram — In-Depth Nutrition Comparison
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Important differences between kidney beans and black gram
- Kidney beans has more folate, copper, iron, and potassium; however, black gram has more vitamin B3.
- Kidney beans has 2 times more potassium than black gram. Kidney beans has 405mg of potassium, while black gram has 231mg.
- Kidney beans is lower in sugar.
- Black gram has a higher glycemic index than kidney beans.
The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.
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.
| Contains more PotassiumPotassium | +75.3% |
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +55.4% |
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +51.4% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains more SeleniumSelenium | +127.3% |
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.
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin B6Vitamin B6 | +106.9% |
| Contains more Vitamin KVitamin K | +211.1% |
| Contains more FolateFolate | +38.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +29.3% |
| Contains more Vitamin B3Vitamin B3 | +159.5% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
| Contains more ProteinProtein | +15% |
| Contains more CarbsCarbs | +24.3% |
~equal in
Fats
~0.55g
~equal in
Water
~72.51g
~equal in
Other
~1.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
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 | +34.5% |
| Contains less Sat. FatSaturated fat | -47.9% |
| Contains more Poly. FatPolyunsaturated fat | +29.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.216mg | 0.139mg | 9% |
| Folate | 130µg | 94µg | 9% |
| Iron | 2.22mg | 1.75mg | 6% |
| Vitamin B3 | 0.578mg | 1.5mg | 6% |
| Potassium | 405mg | 231mg | 5% |
| Vitamin K | 8.4µg | 2.7µg | 5% |
| Vitamin B6 | 0.12mg | 0.058mg | 5% |
| Magnesium | 42mg | 63mg | 5% |
| Vitamin B5 | 0.22mg | 0.433mg | 4% |
| Phosphorus | 138mg | 156mg | 3% |
| Selenium | 1.1µg | 2.5µg | 3% |
| Zinc | 1mg | 0.83mg | 2% |
| Protein | 8.67g | 7.54g | 2% |
| Calcium | 35mg | 53mg | 2% |
| Polyunsaturated fat | 0.278g | 0.359g | 1% |
| Vitamin B2 | 0.058mg | 0.075mg | 1% |
| Calories | 127kcal | 105kcal | 1% |
| Vitamin B1 | 0.16mg | 0.15mg | 1% |
| Carbs | 22.8g | 18.34g | 1% |
| Manganese | 0.43mg | 0.412mg | 1% |
| Vitamin E | 0.03mg | 0.15mg | 1% |
| Fats | 0.5g | 0.55g | 0% |
| Vitamin C | 1.2mg | 1mg | 0% |
| Net carbs | 16.4g | 11.94g | N/A |
| Sugar | 0.32g | 2.01g | N/A |
| Fiber | 6.4g | 6.4g | 0% |
| Sodium | 1mg | 7mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Choline | 30.5mg | 29.6mg | 0% |
| Saturated fat | 0.073g | 0.038g | 0% |
| Monounsaturated fat | 0.039g | 0.029g | 0% |
| Tryptophan | 0.104mg | 0.078mg | 0% |
| Threonine | 0.319mg | 0.262mg | 0% |
| Isoleucine | 0.41mg | 0.385mg | 0% |
| Leucine | 0.736mg | 0.625mg | 0% |
| Lysine | 0.607mg | 0.5mg | 0% |
| Methionine | 0.113mg | 0.11mg | 0% |
| Phenylalanine | 0.511mg | 0.44mg | 0% |
| Valine | 0.5mg | 0.423mg | 0% |
| Histidine | 0.238mg | 0.211mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
19%
17%
Minerals Daily Need Coverage Score
38%
35%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.035g)
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.
Which food is richer in vitamins?
?
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.