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  6. Kidney beans vs. Black gram

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

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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%
~equal in Manganese ~0.412mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Kidney beans Black gram 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
9% 7% 84%
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%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.